Baked Mahi-Mahi with Garlic-Herb Butter

Baked Mahi-Mahi with Garlic-Herb Butter is a delicious and elegant seafood dish that combines the firm, mild flavor of mahi-mahi with a rich, aromatic garlic-herb butter sauce. Perfect for a weeknight dinner or an impressive meal for guests, this recipe highlights fresh ingredients and simple preparation techniques to bring out the best in sustainably sourced fish. With its golden-brown top, flaky texture, and savory herb-infused butter, every bite offers a burst of flavor that pairs beautifully with sides like roasted vegetables, rice pilaf, or a crisp green salad.

The History

Mahi-mahi, whose name means “strong-strong” in Hawaiian, has long been a staple in Pacific Islander cuisine, where it was traditionally grilled over open flames or steamed with tropical herbs and coconut milk. As global interest in sustainable seafood grew in the late 20th century, mahi-mahi gained popularity across North America and Europe for its firm texture and versatility in cooking. Baking became a favored method due to its ability to preserve moisture while allowing bold flavors—like garlic, lemon, and fresh herbs—to penetrate the flesh. The use of garlic-herb butter as a topping draws from French culinary traditions, particularly beurre blanc and compound butters used in dishes like sole meunière. Over time, chefs and home cooks alike began combining these influences into a modern fusion dish: baked mahi-mahi crowned with a luxurious garlic-herb butter that melts into the fish during cooking, enhancing its natural sweetness without overpowering it.

Ingredients Breakdown

The success of this dish hinges on high-quality, fresh ingredients that work in harmony to elevate the delicate flavor of the fish:

Mahi-Mahi Fillets: Look for firm, translucent fillets with a mild ocean scent. About 6 oz each is ideal for one serving. Skinless and boneless fillets are easiest to prepare.
Unsalted Butter: Allows control over salt levels while contributing richness and helping carry the flavors of garlic and herbs.
Fresh Garlic: Minced finely to distribute evenly; raw garlic mellows when baked and infuses the butter with depth.
Fresh Herbs: A blend of parsley, thyme, and chives provides brightness and earthiness. Dill can also be added for a subtle anise note.
Lemon Juice and Zest: Adds acidity and citrus aroma, balancing the richness of the butter and enhancing the fish’s natural taste.
Olive Oil: Used both to coat the baking dish and enrich the butter mixture, promoting even browning and moisture retention.
Sea Salt and Freshly Ground Black Pepper: Essential seasonings that enhance all other flavors.
Paprika (optional): A pinch adds warmth and color without heat, especially smoked paprika for a subtle smokiness.
White Wine (optional): A splash deglazes any pan residue and adds complexity to the sauce if finishing under the broiler.

Step-by-Step Recipe

Preheat the Oven: Set your oven to 375°F (190°C). This temperature ensures gentle, even cooking without drying out the fish.
Prepare the Baking Dish: Lightly grease a glass or ceramic baking dish (9×13 inches works well) with olive oil or non-stick spray to prevent sticking.
Season the Fish: Pat the mahi-mahi fillets dry with paper towels. Place them in the prepared dish and season both sides lightly with sea salt, black pepper, and a sprinkle of paprika if using.
Make the Garlic-Herb Butter: In a medium bowl, combine ½ cup (1 stick) softened unsalted butter, 4 cloves minced garlic, 2 tablespoons chopped fresh parsley, 1 tablespoon chopped fresh thyme, 1 tablespoon chopped chives, 1 teaspoon lemon zest, 1 tablespoon fresh lemon juice, and a pinch of salt and pepper. Mix thoroughly until smooth and well combined.
Top the Fillets: Spoon the garlic-herb butter generously over each fillet, spreading it evenly to cover the entire surface. For deeper flavor infusion, you can make a small slit in the thickest part of each fillet and tuck in a bit of the butter mixture inside.
Add Moisture and Flavor: Drizzle 2–3 tablespoons of olive oil over the fillets and add ¼ cup of water or dry white wine to the bottom of the dish to create steam and prevent drying.
Bake: Cover the dish loosely with aluminum foil and bake for 15 minutes. Then remove the foil and continue baking for another 8–10 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Optional Broil Finish: For a golden, slightly caramelized top, switch the oven to broil for the last 2–3 minutes, watching closely to avoid burning.
Rest and Serve: Let the fish rest for 3–5 minutes after removing from the oven. This allows the juices to redistribute. Spoon some of the melted butter from the pan over the top before serving.

Tips

Use Fresh Fish: Always buy the freshest mahi-mahi possible. It should smell clean and briny, not fishy. If frozen, thaw slowly in the refrigerator overnight.
Don’t Overcook: Mahi-mahi turns rubbery when overcooked. Check early and often—thicker fillets may need the full 25 minutes, but thinner ones could be done in 18.
Butter Temperature: Use softened (not melted) butter for the herb mixture so it holds together and spreads easily.
Herb Substitutions: Basil, tarragon, or dill can replace thyme or chives depending on availability and preference. Avoid dried herbs if possible—they lack the vibrancy needed.
Elevate the Fillets: Place fillets on a bed of sliced lemons, onions, or fennel to lift them slightly off the pan, allowing steam to circulate and preventing sogginess.
Double the Butter: Make extra garlic-herb butter and freeze it in ice cube trays for future use on fish, chicken, or vegetables.
Acid Balance: Taste the butter mixture before applying—it should be bright and flavorful. Adjust lemon or salt as needed.

Variations and Customizations

Spicy Kick: Add ½ teaspoon crushed red pepper flakes or a dash of cayenne to the butter for a spicy twist.
Citrus Varieties: Substitute orange or lime zest and juice for lemon to change the flavor profile entirely—great for summer recipes.
Cajun Style: Season the fish with Cajun spice blend before adding the butter for a bold, Southern-inspired version.
Mediterranean Twist: Add capers, sun-dried tomatoes, and olives to the butter mixture or scatter them around the fish before baking.
Asian Fusion: Replace some herbs with ginger, scallions, and soy sauce in the butter, and serve over jasmine rice with bok choy.
Dairy-Free Option: Use plant-based butter or a high-quality olive oil infused with garlic and herbs.
Stuffed Mahi-Mahi: Create a pocket in each fillet and stuff with spinach, crab meat, or crab-apple stuffing before topping with butter.
Grilled Version: Instead of baking, grill the butter-topped fillets on a well-oiled grilling mat over medium heat for 4–5 minutes per side.

Health Considerations and Nutritional Value

Mahi-mahi is a lean, protein-rich fish low in saturated fat and high in essential nutrients. A 6-ounce serving contains approximately:

Calories: 180–200
Protein: 35–40g (excellent source)
Fat: 2–4g (mostly heart-healthy unsaturated fats)
Omega-3 Fatty Acids: Moderate levels (about 0.2–0.3g per serving), beneficial for heart and brain health.
Vitamins: Rich in niacin (B3), vitamin B6, B12, and selenium—an antioxidant mineral important for thyroid function.
Mercury Level: Low to moderate; safe for most people, including pregnant women, when consumed 2–3 times per week according to FDA guidelines.

The garlic-herb butter adds richness and flavor, but can increase saturated fat and calorie content. To reduce this:

Use half butter and half Greek yogurt or olive oil in the topping.
Limit butter to 1 tablespoon per fillet instead of a full quarter-cup.
Serve with fiber-rich sides like quinoa, roasted Brussels sprouts, or a kale salad to balance the meal.

Garlic itself has immune-boosting and anti-inflammatory properties, while fresh herbs contribute antioxidants and phytonutrients. Lemon juice aids digestion and enhances iron absorption from plant-based foods served alongside.

Ingredients

4 mahi-mahi fillets (about 6 oz each), skinless and boneless
½ cup (1 stick) unsalted butter, softened
4 cloves garlic, minced
¼ cup fresh parsley, finely chopped
1 tablespoon fresh thyme leaves
1 tablespoon fresh chives, chopped
1 large lemon (zest and 1 tablespoon juice)
2 tablespoons olive oil (plus more for greasing)
½ teaspoon sea salt (or to taste)
¼ teaspoon freshly ground black pepper
¼ teaspoon paprika (optional)
¼ cup dry white wine or water (for baking liquid)

Directions

Preheat oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with olive oil.
Pat mahi-mahi fillets dry and place in the dish. Season both sides with salt, pepper, and paprika.
In a bowl, mix softened butter, minced garlic, parsley, thyme, chives, lemon zest, lemon juice, 2 tablespoons olive oil, and a pinch of salt and pepper. Stir until fully combined.
Spoon the garlic-herb butter evenly over each fillet, covering the top completely. Push any loose herbs into the butter so they adhere.
Pour white wine or water into the bottom of the dish. Cover tightly with aluminum foil.
Bake for 15 minutes, then remove the foil and bake for an additional 8–10 minutes, until fish flakes easily with a fork.
For a golden finish, broil on high for 2–3 minutes, watching carefully.
Let rest for 5 minutes. Serve warm, spooning pan juices over the top. Garnish with extra lemon slices and fresh herbs.

FAQ

Can I use frozen mahi-mahi?
Yes, but thaw it completely in the refrigerator overnight for best texture. Never cook frozen fish directly—it will release too much water and become mushy.

What can I substitute for mahi-mahi?
Halibut, cod, sea bass, or halibut are excellent substitutes with similar textures. Avoid very oily fish like mackerel, which won’t pair as well with the butter.

Can I make this ahead of time?
You can prepare the garlic-herb butter and store it in the fridge up to 3 days in advance, or freeze for up to 3 months. Assemble the dish up to 2 hours before baking, but don’t bake it ahead—reheating diminishes texture.

Is this recipe gluten-free?
Yes, all ingredients are naturally gluten-free. Just ensure any wine used is certified gluten-free if necessary.

How do I know when the fish is done?
The internal temperature should reach 145°F (63°C). Alternatively, insert a fork at the thickest part—the flesh should separate easily and appear opaque throughout.

Can I double the recipe?
Absolutely! Use a larger baking dish or divide between two pans. Ensure fillets aren’t overlapping for even cooking.

Can I use dried herbs?
Fresh herbs are strongly recommended for optimal flavor and texture. If using dried, reduce the amount to 1 teaspoon total and rehydrate in warm lemon juice before mixing into the butter.

Summary

Baked Mahi-Mahi with Garlic-Herb Butter is a restaurant-quality seafood dish that’s easy to make at home, featuring tender, flaky fish topped with a fragrant, golden butter sauce bursting with garlic, citrus, and fresh herbs. Healthy, flavorful, and adaptable to many dietary preferences, it’s sure to become a favorite in your weekly rotation.

Pin2

2 Shares