Ingredients
- Mahi Mahi Fillets: 4 fillets, approximately 6 ounces (170g) each, fresh or frozen (thawed completely)
- Olive Oil: 3 tablespoons, extra virgin recommended for flavor (or use melted unsalted butter)
- Garlic: 4 cloves, finely minced (about 1.5 tablespoons)
- Lemon: 1 large lemon – half juiced (about 2 tablespoons), half thinly sliced
- Fresh Parsley: 2 tablespoons, finely chopped (plus extra for garnish)
- Dried Oregano: 1/2 teaspoon (optional, but adds a lovely Mediterranean note)
- Paprika: 1/4 teaspoon (optional, primarily for color)
- Salt: 1/2 teaspoon, or to taste (use sea salt or kosher salt if possible)
- Black Pepper: 1/4 teaspoon, freshly ground, or to taste
Instructions
- Preheat Oven & Prepare Dish: Preheat your oven to 400°F (200°C). Lightly grease a baking dish large enough to hold the fillets in a single layer without overcrowding, or line a baking sheet with parchment paper or aluminum foil for easier cleanup.
- Prepare the Mahi Mahi: Gently pat the Mahi Mahi fillets completely dry with paper towels. This is crucial! Removing excess moisture helps the sauce adhere better and prevents the fish from steaming instead of baking, leading to a better texture.
- Arrange Fish: Place the dried Mahi Mahi fillets in the prepared baking dish or on the lined baking sheet. Ensure there’s a little space between each fillet.
- Mix the Sauce: In a small bowl, whisk together the olive oil (or melted butter), minced garlic, fresh lemon juice, chopped fresh parsley, dried oregano (if using), paprika (if using), salt, and freshly ground black pepper. Stir until well combined.
- Season the Fish: Pour the lemon-garlic herb mixture evenly over the Mahi Mahi fillets, ensuring each one is coated. You can use a spoon or brush to help spread it out.
- Add Lemon Slices: Arrange the thin lemon slices on top of or around the fish fillets. As they bake, they’ll release more lemony aroma and flavor.
- Bake: Place the baking dish in the preheated oven. Bake for 12-18 minutes. The exact time will depend on the thickness of your fillets.
- Check for Doneness: The Mahi Mahi is cooked through when it becomes opaque and flakes easily when gently prodded with a fork at the thickest part. If you have an instant-read thermometer, the internal temperature should reach 145°F (63°C). Be careful not to overcook, as this will result in dry fish. Start checking around the 12-minute mark for thinner fillets.
- Rest & Garnish: Once cooked, remove the baking dish from the oven. Let the fish rest for a minute or two. Garnish with additional chopped fresh parsley before serving, if desired.
Nutrition
- Serving Size: One Normal Portion
- Calories: 300-380
- Fat: 15-20g
- Carbohydrates: 2-3g
- Protein: 35-40g