Baked Mahi Mahi with Parsley Sauce
This baked mahi mahi recipe is made in the oven with a simple seasoning and a lemon parsley sauce. It’s flavorful, healthy, and easy enough for weeknights. Serve it with your favorite sides for a complete meal.
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Why I love this baked mahi mahi recipe
I can’t begin to tell you how much I love this baked mahi mahi recipe. Between the simplicity and the capers, I just can’t get enough of it.
Capers are one of my favorite ways to add flavor to recipes, and they do a lot of work in this recipe, especially since there’s no butter.
But it’s the recipe as a whole that I love the most. The delicate mahi mahi pairs so well with the acidity of the lemons, the briny capers and the fresh parsley, and it’s just so easy, you won’t believe it.
More recipes featuring capers: mediterranean chickpea salad / pork piccata / homemade tartar sauce / flank steak marinade / pan fried lamb chops
Here’s what you’ll need to make baked mahi mahi
- Measuring spoons
- Mixing bowl
- Large skillet or baking dish
Ingredients note: If you don’t have mahi mahi, you can make this recipe with any white fish you have on hand. The cooking time will vary based of the fish you choose, but the results will be the same.
How to cook mahi mahi with parsley sauce
Make the sauce. In a small bowl or container, stir the lemon juice, olive oil, parsley, capers, garlic and ingredients together.
Bake the fish. Season the mahi mahi with salt & pepper and place it in a baking dish. Bake in a 400˚F oven for 10 – 15 minutes.
Garnish and serve. Remove the fish from the oven and top it with the rest of the sauce before serving.
Tips for cooking fish from frozen
Other than my Mississippi pot roast recipe, fish is the only protein that I ever cook from frozen.
To cook frozen mahi mahi straight from the freezer, remove it from the packaging, and blot it as dry as you can with paper towels before seasoning. Then add an extra 5 minutes to the recipe’s cook time.
FAQS and tips for making the best mahi mahi
Mahi mahi needs to cook to an internal temperature of 137˚F. That’s less than a medium-rare temperature for steaks, so you definitely don’t need to cook it long.
Mahi mahi doesn’t take a long time to cook. When fish is cooked, it will easily flake with a fork. You can also use an instant-read thermometer to check the internal temperature.
It’s ok for mahi mahi to be slightly pink in the middle after cooking. It’s best served medium/medium-rare, so it doesn’t have to be completely cooked through. The color will depend on the fish you buy, ranging from pink to beige, so the cooked color will vary as well.
This recipe would be great with:
More seafood recipes
Baked Mahi Mahi with Parsley Sauce
This baked mahi mahi recipe is made in the oven with a simple seasoning and a lemon parsley sauce. It’s flavorful, healthy, and easy enough for weeknights. Serve it with your favorite sides for a complete meal.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Mains
- Method: Roasting
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 4 mahi mahi fillets, about 1 – 1 1/2 pounds
- Salt & pepper, to taste
- 1/4 cup lemon juice
- 3 tablespoons olive oil
- 2 tablespoons finely chopped fresh parsley
- 1 tablespoon capers + 1 teaspoon brine
- 1 tablespoon minced garlic
- 1/4 teaspoon coarse salt
Instructions
- Preheat oven to 400˚F.
- Season mahi mahi with salt & pepper. Place in a baking dish.
- Stir the remaining ingredients together in a small bowl. Spoon about 1/2 the sauce onto the mahi mahi and reserve the rest for later.
- Bake the mahi mahi for about 10 – 15 minutes, or until the fish flakes easily with a fork.
- Remove from oven and top with remaining sauce before serving.
Nutrition
- Serving Size: 1 fillet
- Calories: 242
- Sugar: 0.4 g
- Sodium: 937 mg
- Fat: 11.8 g
- Saturated Fat: 1.8 g
- Carbohydrates: 2 g
- Fiber: 0.2 g
- Protein: 31.7 g
- Cholesterol: 124.1 mg
Published: August 5, 2020. Updated: November 15, 2021.
Very good & easy – my filets were thick – so took longer. Was plenty of sauce- really didn’t need extra after cooking that was left.
Was very dry and the taste was very sharp in taste, with too much citrus and all the other added ingredients….
Was so embarrassed to serve this at dinner..ugh!
We loved this easy and delicious recipe. I used a baking dish with a lid to prevent the fish from drying out.
My gawd…delicious! Salty briny citrus flavor with my favorite delicate white fish, mahi mahi, combined with the rice and zucchini was awesome! Thank you for this recipe!
And allow me to just add a note please…if your fish turned out dry, it is not the fault of the recipe…you simply over-cooked it! As with the sauce as well…we taste as we cook and make adjustments accordingly. One should know exactly how a dish tastes before you plate and serve…please don’t blame the recipe.
Delicious and easy to make!