Pan Seared Mahi Mahi with Mediterranean Salsa

Pan Seared Mahi Mahi with Mediterranean Salsa is a delicious idea for a week-night fish dinner, and you’ll love this Mahi Mahi recipe. And if you don’t have Mahi Mahi, just make this low-carb fish dinner with any type of firm white fish you prefer!

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This recipe for Pan Seared Mahi Mahi with Mediterranean Salsa started out when a reader named John sent me the link for a favorite Mahi Mahi recipe and urged me to try it. First I thought “YUM” and then I thought about how I could adapt that recipe to make a low-carb version!

John told me how much he had enjoyed the recipe, and when Jake and I adapted the recipe into this idea for Pan Seared Mahi Mahi, we 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 perfect for a quick week-night dinner and I hope you try it, no matter what kind of fish you prefer.

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

• Mahi Mahi pieces, thawed if frozen
• Olive Oil (affiliate link)
• diced onion
• green bell pepper
• Minced Garlic (affiliate link)
• Greek Seasoning (affiliate link)
• Pace Picante Sauce (affiliate link) 
• canned chicken broth (affiliate link) or homemade chicken stock
• Kalamata Olives (affiliate link), or use black olives if you prefer
• salt and fresh ground black pepper to taste
• crumbled Feta cheese

What is Mahi Mahi?

Mahi Mahi is not dolphin, although it is sometimes mistakenly called Dolphinfish. It’s a small fish that lives in warm waters. Mahi Mahi has lean flesh that cooks to be flakey and white. It’s firm enough to bepan-seared or grilled and tender enough to be steamed or roasted. Mahi Mahi is an eco-friendly seafood option because they grow and reproduce quickly. I use frozen Mahi Mahi from Costco for all my recipes with this type of fish.

How low in carbs is the Pan Seared Mahi Mahi recipe?

This easy and delicious fish dinner only has 7 net carbs and 43 grams of protein!

Don’t want Feta on the Pan Seared Mahi Mahi?

You can definitely leave off the Feta if you’re not sure about cheese with fish or just don’t love Feta, but I hope you don’t skip the salsa!

How did I make the Pan Seared Mahi Mahi recipe easier?

The inspiring recipe made a Mediterranean sauce from scratch, but I used low-carb purchased salsa as the base for the sauce and added Mediterranean ingredients.

What other types of fish can you use if you don’t have Mahi Mahi?

If you can’t find Mahi Mahi you could make this pan-seared fish with another firm-textured fish like halibut, tuna, shark, swordfish, or cod.

More Recipes using Mahi Mahi:

If you like this tasty and easy-to-cook fish you might like Grilled Fish with Lemon and Capers or Baked Mayo-Parmesan Fish.

How to make Pan Seared Mahi Mahi with Mediterranean Salsa:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. I buy frozen Mahi Mahi from Costco, which comes in these individually wrapped pieces. Let frozen fish thaw overnight in the fridge.
2. When you’re ready to cook, let fish come to room temperature. Preheat the oven to 425F/220C.
3. 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.
4. Add the garlic and Greek Seasoning (affiliate link) and cook another minute or so.
5. 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.
6. Wipe out the pan, then heat the other 2 teaspoons of oil and sear the Mahi Mahi over medium-high heat for two minutes.
7. Transfer the fish to an oven-proof dish that you’ve sprayed with olive oil or non-stick spray.  Spread Salsa over the fish.
8. Roast for exactly 6 minutes.
9. Remove from oven, sprinkle with crumbled Feta if desired, and serve hot.

Make it a low-carb Meal:

This Pan Seared Mahi Mahi would be great with Roasted Broccoli with Garlic, Greek Cauliflower Rice Bake, or Easy Cheesy Baked Keto Cauliflower for a low-carb meal.

More Easy Dinners with Fish:

• Baked Halibut (with Sour Cream, Parmesan, and Dill)
• Baked White Fish with Pine Nut, Parmesan, and Pesto Crust
• Greek Salmon with Tzatziki Sauce

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Yield: 2 servings

Pan Seared Mahi Mahi with Mediterranean Salsa

Prep Time 35 minutes

Cook Time 10 minutes

Total Time 45 minutes

Pan Seared Mahi Mahi with Mediterranean Salsa is an easy week-night dinner, and this easy way to cook fish is absolutely delicious too!

Ingredients

• 2 6 oz. Mahi Mahi pieces
• 4 tsp. olive oil, divided
• 1/4 C diced onion
• 1/2 green bell pepper, stem cut out and seeds remove and chopped into 1/2 inch pieces
• 1 tsp. finely minced garlic
• 1 tsp. Greek seasoning
• 1/2 cup Pace Picante Sauce (see notes)
• 1/4 cup chicken broth
• 2 T sliced Kalamata olives (see notes)
• salt and fresh ground black pepper to taste
• 2 T crumbled Feta cheese

Instructions

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 (affiliate link)  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

For the salsa I used Pace Picante Sauce which doesn't have added sugar; use a salsa that's low in carbs. Use any olives of your choice if you're not a Kalamata olive fan.Recipe slightly adapted from Virginia Anthony’s Mediterranean Mahi Mahi at Taste of Home.

Nutrition Information

Yield

2

Serving Size

1
Amount Per Serving Calories 352Total Fat 15gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 10gCholesterol 169mgSodium 1998mgCarbohydrates 10gFiber 3gSugar 7gProtein 43g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Everything in this Pan Seared Mahi Mahi recipe is a low-carb ingredient, and this is also a great recipe for Keto diets or for any phase of the original South Beach Diet.

Find More Recipes Like This One:
Use Easy to Cook to find more easy dinners like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This recipe for Pan Seared Mahi Mahi was first posted in 2014, and I’ve made it for dinner many times since then. The recipe was last updated with more information in 2025.

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