When it comes to seafood, one of the best buys you can get in terms of quality, tasty fish is mahi mahi. It’s right up there with grouper and red snapper but usually costs about three or four dollars less per pound.
We are lucky here in Florida to have good fresh fish pretty much year round. I went to Jensen’s seafood and got a 12 ounce mahi mahi fillet and then went to Steve’s Produce and picked up some veggies and made pan grilled mahi mahi with market vegetables.
I used my Lodge grilling skillet to cook the vegetables and fish. You can get that cast iron pan really hot which gives you some nice sear marks and cooks things fast.
I decided to not put any other seasonings on except salt and pepper to the veggies or fish. Instead, I mixed up a lemon garlic sauce to spoon on to the fish for an extra kick of flavor.
The key to melt in your mouth goodness is to not overcook the fish. I grill it until it is nearly done but can see that it’s not quite opaque all the way up the side of the fillet. I take it off the heat and let the pan finish cooking it which takes a minute or two.
I served the mahi mahi on a bed of brown rice with chopped scallions and it was delicious.
Here’s the printable, easy recipe for mahi mahi with market vegetables. Give it a try.
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Mahi Mahi with Market Vegetables
- 12 oz . Mahi mahi fillets about 1" thick , 6 oz. per person
- 2 small to medium zucchinis
- 2 small summer squash
- 1 lbs . asparagus , (9 oz. prepared with woody ends cut off)
- 2 tbsp olive oil
- salt and pepper
Lemon Garlic Sauce
- 2 tbsp white wine vinegar
- 1 tbsp lemon juice
- 1 tbsp canola oil
- 1 lg. garlic clove finely minced
- pinch of salt
- Mix the ingredients for the lemon garlic sauce in a small bowl and set aside
- Slice zucchini and summer squash lengthwise into 1/4" slabs and coat with olive oil
- Heat a grill pan on high heat and add slabs of the vegetables, sprinkling with salt and pepper
- Turn the vegetables after 1 1/2 to 2 minutes, sprinkle the second side with salt and pepper and grill another 1 1/2 minutes, until tender.
- Microwave the asparagus on a plate with a tablespoon of water, covering with plastic wrap, 3 or 4 minutes, depending on the power of the microwave
- Lightly oil the mahi mahi fillets with olive oil and add salt and pepper, then place on the hot grill pan and cook until you can see that about 1/3 of the fillet is opaque, 2 to 3 minutes
- Turn and grill until the side of the fillet is nearly opaque yet still partly pink, 1 1/2 to 2 minutes
- Turn off the heat and let the fish finish cooking in the pan, 1 to 2 minutes
- Serve the fish on a bed of brown rice with chopped scallions, the pan seared vegetables and asparagus.
- Drizzle fish with a little of the lemon garlic sauce
Recipe NotesThe nutrition label is for the fish, vegetables and sauce. Brown rice would be an additional 108 calories per half cup.