This simple, healthy Baked Mahi Mahi Fish Recipe is loaded with Mediterranean flavor. Tomatoes, olives and capers create a rustic sauce for this mild, flaky fish, making it perfect to serve over pasta or rice. Take this easy dinner from oven to table in less than 40 minutes!
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This easy Baked Mahi Mahi Fish Recipe is literally smothered in flavor.
Cooking fish can feel a little intimidating, especially if you didn't grow up making it. But baking mahi mahi in a flavorful sauce like this one? Total game changer. The tomato, olive and caper sauce not only adds loads of taste, it also keeps the fish from drying out.
Trust me, it's nearly foolproof, and fast enough to pull off a healthy dinner on a busy weeknight. (Want more quick and flavorful fish recipes? Don't sleep on our Easy Shrimp Tacos!)
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Five Star Review
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"My son and I made this a few weeks ago and we loved it! We didn't use olives because my son doesn't care for them, but we used extra capers. Also added feta cheese, which was an excellent addition! A few days later we used the extra sauce over pasta which was also delicious! Looking forward to making this again next week!"
- Karen
Why This Recipe Works (And You'll Love It!)
- Takes the fear out of fish. Mahi mahi is mild and not "fishy," so it's great even if seafood isn't usually your jam.
- Sauce makes the meal. A quick pan sauce with tomatoes, olives, capers & parsley keeps the fish juicy and brings big flavor.
- Fast, fuss-free dinner. Pantry staples + a few fresh ingredients = dinner on the table in under 40 minutes.
- Fancy enough for guests. Easy enough for weeknights, but pretty enough to serve company.
Ingredients & Swaps
This baked mahi mahi uses both pantry staples and a handful of fresh ingredients that you can easily grab in one trip to the grocery store.
- Mahi mahi fillets: Fresh or frozen works. If using frozen, thaw overnight in the fridge and pat dry before you start. Cod and halibut also work well.
- Tomatoes: Cherry tomatoes in a can give a gorgeous rustic look, but diced tomatoes are a perfectly good shortcut.
- Olives & capers: Salty, briny flavor bombs that make this feel Mediterranean instead of plain. We love Kalamata olives, but you can use any olive (or combo of olives) you like!
- White wine: A dry white like Sauvignon Blanc adds brightness, but chicken or veggie broth swaps in beautifully if you're skipping alcohol.
- Parsley: Fresh is worth it here. It keeps the sauce bright and fresh-tasting.
Pro tip: If you love heat, don't be shy with the crushed red pepper. A little goes a long way in balancing the rich tomato base.
Quick Instructions
It only takes 10 minutes on the stove to make the gorgeous and flavorful sauce for this baked fish dinner.
Prep The Fish
Place your fish in a glass or ceramic casserole dish. Pour lemon juice over top of fillets and season with salt and pepper. Set aside for 10 minutes while you make the sauce.
Make The Sauce
Sauté the onions in a pan until translucent. Add garlic and wine and cook until wine is reduced by about half. Add remaining ingredients to pan (tomatoes, olives, capers, parsley and spices) and stir to combine.
Bake
Spoon sauce over fish and bake 15-25 minutes, or until fish flakes easily and reaches 137°F. Serve over rice or orzo, ladling extra sauce on top.
FAQs
Mahi mahi is done when it is opaque and flakes easily. The easiest way to tell if your fish is done is by using an instant read thermometer. Mahi mahi is cooked through when it reaches 137°F.
Totally! Cod or halibut are great stand‑ins if mahi mahi isn't available or you want a swap.
Rice or orzo is perfect for soaking up sauce. Couscous or a simple green salad would be lovely, too.
Pro Tips For Making the Best mahi Mahi
- Dry the fish: If using frozen fillets, defrost them in the fridge and then pat them dry really well; it helps keep the sauce from being watery.
- Make the sauce in advance: You can make the tomato sauce up to 2 days in advance. Warm it up and pour over fish before baking.
- Grab an instant‑read thermometer: It's the easiest way to avoid overcooking fish.
Made this? Loved it? Tell us everything!
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Who knows? Your twist might become someone else's new favorite!
Recipe
Baked Mahi Mahi Fish Recipe with Tomatoes and Olives
Ingredients
- 1.5 pounds mahi mahi, skinned and cut into 4 fillets
- 1 lemon, juiced
- 1 tablespoon olive oil
- 1 medium onion, peeled and chopped
- 2 cloves garlic, minced
- ½ cup dry white wine (or vegetable broth)
- 1 (14 oz) can cherry tomatoes
- ½ cup coarsely chopped Kalamata olives
- ¼ cup chopped fresh parsley
- 2 tablespoons drained capers
- ½ teaspoon dried oregano
- ¼-1/2 teaspoon crushed red pepper, depending on your spice tolerance
- kosher salt and pepper
- Cooked rice or orzo
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Instructions
- Place mahi mahi fillets in a glass or ceramic casserole dish (no metal). Season with salt and pepper. Pour lemon juice over fillets and let stand for 10 minutes.1.5 pounds mahi mahi,, 1 lemon,, kosher salt and pepper
- Meanwhile preheat oven to 375° F.
- Heat oil in a large skillet over medium heat. Saute onions until almost translucent. Add garlic and cook for 30 seconds. Add wine to pan and cook until liquid is reduced by half (about 3-4 minutes).1 tablespoon olive oil, 1 medium onion,, 2 cloves garlic,, ½ cup dry white wine
- Add tomatoes, olives, parsley, capers, oregano and crushed red pepper to skillet and stir to combine. Season to taste with salt and pepper.1 (14 oz) can cherry tomatoes, ½ cup coarsely chopped Kalamata olives, 2 tablespoons drained capers, ¼ cup chopped fresh parsley, ½ teaspoon dried oregano, ¼-1/2 teaspoon crushed red pepper,
- Ladle tomato mixture over fish in casserole dish making sure each fillet has sauce on top of it. Bake for 15-25 minutes or until fish reaches 137°F.
- Serve immediately over rice or orzo, ladling extra sauce on top.Cooked rice or orzo
Notes
- You can use fresh or frozen fish in this recipe. If using frozen, defrost overnight in the refrigerator. Pat fish dry before using.
- Look for fish fillets that are about 1" thick and about 6 ounces each.
- Can't find mahi mahi? Substitute cod or halibut instead.
- Canned cherry tomatoes look beautiful in the rustic sauce, but if you can't find them, substitute canned diced tomatoes. The sauce will be slightly thinner with diced tomatoes.
- Avoiding alcohol or don't have any wine in the house? You can use vegetable or chicken broth instead.
- Check the fish after 15 minutes of cooking time and add time if needed. Doneness will vary depending on the size of your fillet. Mahi Mahi is cooked through at 137°F. It will be opaque and flake easily with a fork. The sauce somewhat insulates the fish from overcooking but I recommend using an inexpensive instant read thermometer to pull the dish from the oven the moment it's cooked through.
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Nutrition
Nutrition info not guaranteed to be accurate.
Mary says
Have made this several times now. Always use cod. Serve over brown rice. Easy and delicious!!
JZ says
I love this dish-itis simple and flavorful. I really like how the recipe is chef friendly by relisting the ingredients under each step-genious!
Mary S says
Love, love, love the sauce flavors! Served over thin spaghetti because it was what was in my pantry. This recipe is a keeper!
So glad you enjoyed it, Mary! Thanks for stopping back to let us and other GWL fans know.
Jody says
This was amazing! It was easy to prepare and very flavorful. I didn’t have any tomatoes so I used sun dried tomatoes. This is definitely a keeper.