Mahi Mahi with Mediterranean Salsa and Feta
Mahi Mahi with Mediterranean Salsa and Feta is an easy low-carb week-night dinner, and this might be my favorite Mahi Mahi recipe. Of course you can make this with any type of firm white fish you prefer, enjoy!
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 roasted Mahi Mahi recipe to make a low-carb version!
John told me how much he had enjoyed this dish, and when Jake and I adapted the recipe into this Mahi Mahi with Mediterranean Salsa and Feta, 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 if you can’t find Mahi Mahi you could make this with another firm-textured fish like halibut, tuna, shark, swordfish, or cod.
What ingredients do you need?
- Mahi Mahi pieces
- olive oil
- diced onion
- green bell pepper
- Minced Garlic (affiliate link)
- Greek Seasoning (affiliate link)
- Pace Picante Sauce (affiliate link) (see notes)
- canned chicken broth (affiliate link) or homemade chicken stock
- Kalamata olives (see notes)
- 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 lean fish that lives in warm waters. Mahi Mahi has lean flesh that cooks to be flakey and white. It’s firm enough to be grilled and tender enough to be steamed or roasted. Mahi Mahi are 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.
More Recipes using Mahi Mahi:
How to Make Mahi Mahi with Mediterranean Salsa and Feta:
- 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 (affiliate link) 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.
- Remove from oven, sprinkle with crumbled Feta, and serve hot.
Make it a low-carb Meal:
More Easy Dinners with Baked Fish:
- 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
- Thaw frozen fish overnight in the refrigerator (or in a pinch you can thaw in cold water, but thawing overnight is preferable.)
- Preheat oven to 425F/220C.
- Let fish come to room temperature.
- 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.
- Add the minced garlic and Greek Seasoning (affiliate link) and cook a minute or so more.
- 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.
- Remove salsa to a bowl.
- Wipe out the pan, then add the other 2 teaspoons of olive oil and heat about a minute over medium-high heat.
- Add the fish and sear 2 minutes.
- Turn fish over and sear for 2 minutes more on the second side.
- Spray a glass or crockery baking dish with olive oil or non-stick spray.
- Arrange the seared fish in the baking dish, spoon salsa over, and roast 6 minutes.
- Remove from oven and sprinkle with crumbled Feta.
- Serve hot.
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.
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.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Everything in this Mahi Mahi with Mediterranean Salsa and Feta is a low-carb ingredient, and this is also a great recipe for any phase of the original South Beach Diet.
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. Use Oven Dinners for more roasted fish dinner ideas! You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
Have you cooked Mahi Mahi? Let us know in the comments how that went for you!