Baked Mediterranean Mahi-Mahi… One would say that Mahi-Mahi is not among the fish that are native to the area of the Mediterranean Sea. After researching a bit, this fish is found in the Mediterranean with different names (dorado, lampuka).
Baked Mediterranean Mahi-Mahi recipe can be made with other kinds of white fish, such as cod, sole, grouper, haddock, perch, etc. Since we live in the US and, fresh or frozen, wild-caught Mahi-Mahi is easily found, this became our family’s favorite way of cooking this firm, meaty fish.
The delicate and vibrant flavors and aromas of the parsley, oregano, tomato, and olives, which remind the sunny Mediterranean coast in the summer, brighten the mild flavor of mahi-mahi.
A few staples of the Greek and Mediterranean cuisine, which we nearly always have on hand, and a little preparation and short cooking time, bring to the table an elegant dish in less than 45 minutes.
The method of cooking the fish on a bed of onions, while adding a top of herbs and tomatoes, adds layers of flavors to the fish while keeping it moist.
Serve with cauliflower rice, green salad vegetables, or potatoes.
Baked Mediterranean Mahi Mahi
- 4 Mahi Mahi fillets
- 1 large or 2 medium yellow onions sliced 1/4 inch thick
- 4 tbsp extra virgin olive oil divided
- 2 medium tomatoes sliced 1/4 inch thick
- 4 gloves of garlic
- 2 tbsp fresh chopped parsley
- 1 tsp dried oregano
- 4 tbsp olive oil
- 8 pitted kalamata olives sliced
- salt and freshly ground pepper to taste
- Preheat oven to 400 F.
- In a heavy skillet, heat 3 tbsp extra virgin olive oil and sauté the onions over medium heat until the onions are translucent, 5-7 minutes.
- Transfer the onions into a baking pan, forming 4 piles, about the size of the fish fillets.
- Place the fish fillets over the onions and season with salt and pepper.
- Sprinkle the garlic, herbs and olive slices over the fish .
- Place tomato slices on top.
- Drizzle with the remaining 1 tbsp extra virgin olive oil.
- Place the pan in the center of the oven, and bake uncovered for 15 – 17 minutes, or until the fish is opaque.
This information is provided as a courtesy and for entertainment purposes only. This information comes from online calculators. Although eatmediterraneanfood.com attempts to provide accurate nutritional information, these figures are only estimates.