August 6, 2010, Newsletter Issue #168: Cooking Mahi Mahi

Tip of the Week

Ways to cook your Mahi Mahi to get the most out of its delicious, sweet taste are the following:

Sautéeing. This method involves cooking over high heat in a shallow pan. A well-cooked, sautéed fish is golden brown on the outside and moist and tender on the inside. Season the fish, dip it in flour, shake off excess flour. In a nonstick pan, add a teaspoon of oil and place Mahi Mahi in a single layer. Gently flip the Mahi Mahi over when bottom is nicely browned. Cook until it flakes easily with a fork.

Steaming. One of the healthiest methods of cooking. Simply place 2” of water in the bottom of a saucepan. Try adding some green tea to the water for a wonderfully tasty yet subtle treat. Add a steamer basket. Season Mahi Mahi with your favorite spices, then place it in a steamer basket, lying each fillet flat. Cover and bring to boil. Check the fish for doneness after 10 minutes.

Poaching. This method involves simmering food in a liquid. Poaching is known as a perfect cooking and preparation method for seafood since it adds moisture but does not overpower the flavor of the fish. For a quick and easy poached fish dish, use vegetable or chicken stock in a pan large enough for each piece of fish to lie flat. Pour enough liquid to cover the fish and bring to a simmer (165–180 degrees). Fish 1" thick will take 15–20 minutes. Red Lobster wants everyone to know about this great method of cooking fish. Check it out on their website at

Broiling. Broiling involves using a high temperature and a direct heat source. This method is usually done in an oven, traditional or toaster variety. It is a perfect preparation method for a heart healthy diet since it is a low fat method of cooking Mahi Mahi and fish in general. All you do is place your Mahi Mahi fillet or steak on a baking sheet that is lightly greased. Place a couple of dabs of butter on the fish, or lightly spritz with olive oil. Place under broiler and cook until done.

Cooking Times. Fish is naturally tender, requiring short cooking times at high temperatures. Allow 10 minutes per inch of thickness (at the thickest part) for fresh fish, 20 minutes per inch for frozen fish.

For more ideas on cooking Mahi Mahi, visit Red Lobster's website. There is a wealth of information there on the mahi mahi fish.

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