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    Home » Main Dishes » Baked Mahi Mahi Recipe with Tomatoes & Olives

    Published: Jan 28, 2022 by Anna · This post may contain affiliate links, which means we make a small commission off items you purchase at no additional cost to you.

    Baked Mahi Mahi Recipe with Tomatoes & Olives

    Jump to Recipe Jump to Video Print Recipe

    This simple, healthy Baked Mahi Mahi 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!

    Baked mahi mahi fillets with tomatoes and olives in white casserole dish. this recipe

    Ready to break out of your dinner rut? This easy Baked Mahi Mahi recipe is literally smothered in flavor. Make a quick stovetop sauce, pour it over the fish and bake until just flaky. Serve it over rice and you have a healthy dinner that is ready in less time than it takes for pizza delivery!

    Jump to:
    • Why this recipe is unique
    • Ingredients
    • Instructions
    • FAQs
    • Expert tips for making mahi mahi
    • More fish recipes
    • Recipe

    Why this recipe is unique

    ➤ Mahi Mahi is the perfect fish to add to your diet if you don't eat much seafood. It has a firm texture and a sweet, mild flavor that doesn't taste overly fishy. It's also readily available in the frozen section of many grocery stores and is a fantastic source of lean protein.

    ➤ The robustly flavored Mediterranean-inspired sauce with tomatoes, olives, capers and parsley keeps the fish from drying out in the oven, making it an ideal recipe if you're new to cooking fish.

    ➤ Shelf stable ingredients help this oven baked mahi mahi recipe come together quickly. This whole meal can be made in just about 40 minutes - fancy enough for company but fast enough for a healthy weeknight dinner.

    Ingredients

    This mahi mahi recipe uses both pantry staples and a handful of fresh ingredients that you can easily grab in one trip to the grocery store.

    Baked mahi mahi ingredients including fish fillets, canned tomatoes, olives and capers.

    A few ingredient notes:

    • Mahi Mahi: Fresh or frozen fillets can be used here. I usually buy frozen mahi mahi from Costco. If you are using frozen fish, defrost overnight in the refrigerator before baking.
    • Tomatoes: Canned cherry tomatoes look stunning in this dish but canned diced tomatoes will also work.
    • White wine: A dry white wine like a Sauvignon Blanc works well here but you can also substitute chicken or vegetable broth if you don't have wine or avoid alcohol.
    • Parsley: This recipe calls for an ample amount of parsley so use the fresh stuff rather than the dried herb.

    Instructions

    It only takes 10 minutes on the stove to make the gorgeous and flavorful sauce for this baked mahi mahi.

    Collage picture of White casserole dish with fish fillets and white saute pan with onions.

    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.

    Saute the onions in a pan until translucent. Add garlic and wine and cook until wine is reduced by about half.

    White pan with tomato sauce and white casserole dish with fish fillets and tomato sauce.

    Add remaining ingredients to pan (tomatoes, olives, capers, parsley and spices) and stir to combine. Season to taste with salt and pepper. Pour tomato sauce over top of fish making sure tops of fillets are covered.

    Bake for 15-25 minutes until internal temperature reaches 137°F or until fish is opaque and flakes easily with fork. Exact baking time will depend on thickness of fish fillets.

    FAQs

    What temperature should mahi mahi be cooked to?


    The best 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. Your fish will be opaque all the way through and flake easily. Be careful not to overbake your fish or it will be rubbery.

    What's a good substitute for mahi mahi?


    Any firm, white fish works well with this recipe, including cod and halibut. Be sure to choose similarly sized fillets so cooking times are similar. You can also use tilapia but they are typically thinner fillets so you'll need to adjust the cooking time accordingly.

    What side should I serve with this fish recipe?


    We think that plain rice, orzo or any small shaped pasta goes really well for this recipe to help soak up the delicious sauce. Quinoa or couscous is another nice choice.

    Baked Mahi Mahi fillet covered in tomato sauce in white casserole dish.

    Expert tips for making mahi mahi

    ✔︎ Frozen fish should always be defrosted overnight in the refrigerator. Pat fish dry before using in recipe. Aim for fillets that are about 1" thick and approximately 6 ounces in weight.

    ✔︎ Feel free to use green or black olives in the tomato sauce (or both!).

    ✔︎ Short on time? The tomato sauce can be made in advance. Store sauce for up to 2 days in the refrigerator. Warm gently before spooning over top of fish. Bake as directed.

    ✔︎ An instant read thermometer is the fastest and most reliable way to tell if your fish is cooked through. Fully cooked mahi mahi should reach an internal temperature of 137°F. Consider it cheap insurance against overbaked fish.

    ✔︎ The Mediterranean inspired tomato sauce is super flavorful. Ladle extras from your baking dish over rice or orzo to take advantage of every last drop. Look for shelf-stable packets of ready to heat rice at the grocery store to make this meal come together even faster.

    More fish recipes

    • Four mini crab cakes on a silver metal plate with another crab cake cut in half. Lemon garnish and a bowl of sauce.
      Mini Crab Cakes
    • White plate with seared scallops, capers and lemon slices.
      How to Make the Best Pan Seared Scallops
    • shrimp tacos on tray with green onions and chipotle cream.
      Easy Shrimp Tacos

    You'll find more delicious main dish recipes in our archives.

    Baked mahi mahi with tomato olive sauce served over rice in a bowl.
    
    
    Did you make this recipe? We'd love to hear your thoughts! 
    
    Please rate the recipe and leave a comment below. Your feedback helps us and your fellow readers! 
    
    
    

    Recipe

    Baked fish fillet with tomatoes in a white casserole dish.

    Baked Mahi Mahi Recipe with Tomatoes & Olives

    Garnish With Lemon
    Mahi Mahi fillets are smothered with an easy, flavorful tomato & olive sauce and baked until tender and flaky. Serve over rice for a delicious dinner in under 40 minutes!
    4.68 from 49 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 25 mins
    Total Time 40 mins
    Course Main Dishes
    Cuisine American
    Servings 4 servings
    Calories 249 kcal
    Prevent your screen from going dark

    Equipment

    • Instant Read Thermometer
    • Citrus Juicer
    • Cutting Boards
    • Chef's Knife

    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

    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. 

    VIDEO

    Nutrition

    Serving: 1servingCalories: 249kcalCarbohydrates: 8gProtein: 33gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 124mgSodium: 529mgPotassium: 845mgFiber: 2gSugar: 2gVitamin A: 706IUVitamin C: 22mgCalcium: 64mgIron: 3mg

    Nutrition info not guaranteed to be accurate.

    Did you make this recipe?Tag us on Instagram or leave a comment!

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    About Anna

    Hi, I’m Anna, a former corporate communications nerd turned food fanatic. Turns out I like cooking for others A LOT more than explaining HR policies to them. C’mon over!

    Reader Interactions

    Comments

    1. Norma says

      March 01, 2023 at 10:52 am

      5 stars
      Very delicious. We will be cooking fish this way more often.

      Reply
    2. Karen Kearns says

      January 19, 2023 at 12:05 am

      5 stars
      My son and I made this a few weeks ago and we all 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!

      Reply
    3. Anne C. Marsh says

      October 17, 2022 at 10:47 pm

      5 stars
      Made this tonight with fresh little tomatoes (mix of cherry, grape, yellow, and orange) cut in half or in quarters,.depending on size. Also only had two mahi mahi fillets so LOTS of sauce for the fettuccine over which I served it. This is delicious and is already in the rotation for li'l ol' single me. Thank you!

      Reply
      • Anna says

        October 18, 2022 at 2:36 pm

        So glad you enjoyed the recipe, Anne. Thanks for stopping back and sharing your experience with the rest of the GWL community!

        Reply
    4. Jeanne Stanton says

      September 19, 2022 at 4:43 pm

      5 stars
      This was AMAZING!!! We all LOVED it and I'm making it again tonight. I'm going to serve it on top of a bed of my arugula and I'm adding dill and topping with feta this time. The BEST mahi mahi I have ever eaten! Thank you for the recipe!

      Reply
      • Anna says

        September 19, 2022 at 4:44 pm

        Hi Jeanne, so glad you enjoyed it! Thanks for stopping back to share your review with others in the GWL community.

        Reply
    5. Kathy Harsen says

      June 16, 2021 at 11:30 am

      Can’t wait to make this! Can I use Kalamata olives?

      Reply
      • Anna says

        June 16, 2021 at 1:27 pm

        Absolutely!

        Reply
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