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Pan-Seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta

Pan-seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta is an easy week-night dinner that’s low-carb, gluten-free, and South Beach Diet approved! And if you skip the feta this delicious meal would be Paleo. Use Seafood Recipes for more fish dinner ideas!

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Pan-Seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta found on KalynsKitchen.com

I’m trying to eat fish as often as I can, so when a reader named John sent me the recipe link for Virginia Anthony’s Mediterranean Mahi Mahi from Taste of Home, first I thought “YUM” and then I thought about how I could adapt the recipe to make it a low-carb and South Beach Diet Phase One recipe.

John told me how much he had enjoyed this dish, and when Jake and I adapted the recipe a little and tested it, we both loved it too; in fact we both cleaned our plates even though it was on a day when we’d already sampled several recipes!  This is a quick week-night dinner and f you can’t find Mahi Mahi you could make this with another firm-textured fish like halibut, tuna, shark, swordfish, or cod.

Pan-Seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta found on KalynsKitchen.com

I buy frozen Mahi Mahi from Costco, which comes in these individually wrapped pieces.  Let frozen fish thaw overnight in the fridge.  When you’re ready to cook, let fish come to room temperature. Preheat the oven to 425F/220C.  Heat 2 tsp. oil in a large frying pan and saute the onion and green pepper over medium-high heat until they’re starting to brown.  Add the garlic and Greek seasoning and cook another minute or so.

Add the salsa, chicken stock, and olives, turn heat to medium low, and let simmer until the mixture has slightly reduced and thickened, about 5-6 minutes.  Remove salsa to a bowl. Wipe out the pan, then heat the other 2 teaspoons of oil and sear the mahi mahi over medium-high heat for two minutes.

Transfer the fish to an oven-proof dish that you’ve sprayed with olive oil or non-stick spray.  Spread Salsa over the fish.  Roast for exactly 6 minutes.

Pan-Seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta found on KalynsKitchen.com

Remove from oven, sprinkle with crumbled Feta, and serve hot. This would be great with Roasted Broccoli with Garlic for a low-carb meal.

More Easy Dinners with Baked Fish:

Baked Halibut with Sour Cream, Parmesan, and Dill Topping ~ Kalyn’s Kitchen
Five Ideas for Roasted Fish ~ The Kitchn
Baked White Fish with Pine Nut, Parmesan, and Basil Pesto Crust ~ Kalyn’s Kitchen
Roast Halibut with Roast Baby Tomatoes ~ A Food Centric Life
Roasted Salmon with Rosemary-Garlic Rub ~ Kalyn’s Kitchen

Pan-Seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta

Pan-seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta is an easy week-night dinner, and delicious too!

Ingredients:

  • 2 Mahi Mahi pieces, about 6 oz. each
  • 2 tsp. + 2 tsp. olive oil
  • 1/2 C diced onion (or more if you’re fond of onion)
  • 1 large green bell pepper, stem cut out and seeds remove and then chopped in to 1/2 inch pieces
  • 1 tsp. finely minced or crushed garlic
  • 1 tsp. Greek seasoning
  • 1/2 cup mild tomato salsa from a jar (I used Pace Picante Sauce)
  • 1/4 cup homemade chicken stock or chicken broth
  • 2 T sliced Kalamata olives (or use regular black olives if you’re not a Kalamata olive fan)
  • salt and fresh ground black pepper to taste
  • 2 T crumbled Feta cheese

Directions:

  1. Thaw frozen fish overnight in the refrigerator (or in a pinch you can thaw in cold water, but thawing overnight is preferable.)
  2. Preheat oven to 425F/220C.
  3. Let fish come to room temperature.
  4. Heat 2 teaspoons olive oil in a large frying pan, add onion and green pepper and saute over medium-high heat until they’re starting to brown.
  5. Add the minced garlic and Greek seasoning  and cook a minute or so more.
  6. Add the salsa, homemade chicken stock , and olives, and simmer over  medium low heat until the mixture has slightly reduced and thickened, about 5-6 minutes.
  7. Remove salsa to a bowl.
  8. Wipe out the pan, then add the other 2 teaspoons of olive oil and heat about a minute over medium-high heat.
  9. Add the fish and sear 2 minutes.
  10. Turn fish over and sear for 2 minutes more on the second side.
  11. Spray a glass or crockery baking dish with olive oil or non-stick spray.
  12. Arrange the seared fish in the baking dish, spoon salsa over, and roast 6 minutes.
  13. Remove from oven and sprinkle with crumbled Feta.
  14. Serve hot.

Notes:

Recipe slightly adapted from Virginia Anthony’s Mediterranean Mahi Mahi at Taste of Home.

All images and text ©

SLow-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Everything in this Pan-seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta is a low-carb ingredient, and this is a great recipe for any phase of the South Beach Diet and most other types of low-carb diet plans.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Have you cooked Mahi Mahi? Let us know in the comments how that went for you!

Pan-Seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta found on KalynsKitchen.com

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7 comments on “Pan-Seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta”

  1. That Mediterranean salsa sounds like the perfect topping!!

  2. So interesting to combine Mexican salsa with Greek flavorings. I'll have to try this.

  3. Joanne and Lydia, I was intrigued by the use of Mexican salsa here, but it was really delicious!

  4. Kalyn, I made this for supper last night and it was SO GOOD! I believe I have found my new favorite fish.

  5. So glad you enjoyed it! I am going to be making it again soon.

  6. Hi Kalyn! This recipe looks delish! I've never purchased the frozen fish at Costco..I'll give it a try sometime. If you have a Whole Foods nearby, give their fresh fish a try. It is veryyyy good.

  7. Pingback: The 50 best Mahi Mahi recipes

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