9 Protein-Packed Healthy Mahi Mahi Recipes for Clean Eating

When you’re seeking to boost your protein intake while keeping meals clean and nutritious, mahi mahi deserves a spot in your meal rotation.

This lean fish delivers impressive nutrition stats—about 20g of protein per 3oz serving with just 90 calories—plus heart-healthy omega-3 fatty acids.

Its firm texture and mild flavor make it incredibly versatile in the kitchen, easily taking on various seasonings and cooking methods.

From zesty Mediterranean preparations to Asian-inspired dishes, these nine recipes transform this nutritional powerhouse into satisfying meals worth adding to your healthy eating plan.

Lemon Herb Grilled Mahi Mahi With Mediterranean Quinoa

This invigorating and protein-packed dish combines the delicate flavor of mahi mahi with bright lemon and herbs, paired with a Mediterranean-inspired quinoa salad. Perfect for a healthy weeknight dinner or weekend gathering, this recipe offers a balance of lean protein, whole grains, and fresh vegetables.

Ingredients:

• 4 mahi mahi fillets (6 oz each)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 1 tablespoon lemon zest
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely diced
• 1/4 cup kalamata olives, pitted and sliced
• 1/4 cup fresh mint, chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon ground cumin

Instructions:

Step 1: In a shallow dish, mix 2 tablespoons olive oil, minced garlic, lemon juice, lemon zest, parsley, thyme, oregano, salt, and pepper. Add the mahi mahi fillets and coat thoroughly. Let marinate for 15-30 minutes.

Step 2: While the fish marinates, rinse quinoa under cold water. In a medium saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat to low, cover and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy.

Step 3: Transfer cooked quinoa to a large bowl and let cool for 10 minutes. Add cucumber, cherry tomatoes, red onion, olives, mint, and parsley.

Step 4: In a small bowl, whisk together 2 tablespoons olive oil, 1 tablespoon lemon juice, and cumin. Pour over the quinoa mixture and toss to combine. Season with salt and pepper to taste.

Step 5: Preheat grill to medium-high heat. Remove mahi mahi from marinade and place on grill. Cook for 3-4 minutes per side, or until fish flakes easily with a fork.

Step 6: Serve each mahi mahi fillet on a bed of Mediterranean quinoa and garnish with additional lemon wedges and fresh herbs if desired.

Nutrition:

• Calories: 420
• Protein: 35g
• Carbohydrates: 32g
• Fiber: 5g
• Fat: 18g
• Sodium: 450mg
• Sugars: 3g
• Calcium: 80mg
• Iron: 2.5mg

Coconut Curry Mahi Mahi Bowl With Cauliflower Rice

This vibrant coconut curry Mahi Mahi bowl combines flaky fish with aromatic spices and creamy coconut milk, all served over low-carb cauliflower rice. It’s a nutritious, flavor-packed meal that’s both satisfying and light, perfect for those seeking a healthy dinner option without sacrificing taste.

Ingredients:

• 2 Mahi Mahi fillets (6 oz each)
• 1 medium head cauliflower
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon ground turmeric
• 1 can (14 oz) coconut milk
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, sliced
• 1 cup fresh spinach
• 1 lime, juiced
• Fresh cilantro for garnish
• Salt and pepper to taste

Instructions:

Step 1: Prepare the cauliflower rice by cutting the cauliflower into florets and pulsing in a food processor until it resembles rice. Alternatively, use a box grater to grate the cauliflower.

Step 2: Season the Mahi Mahi fillets with salt and pepper on both sides.

Step 3: Heat 1/2 tablespoon olive oil in a large skillet over medium-high heat. Cook the Mahi Mahi for about 4 minutes per side until golden and cooked through. Remove from the pan and set aside.

Step 4: In the same skillet, add the remaining olive oil. Sauté the onions until translucent, about 3 minutes.

Step 5: Add the garlic and ginger, cooking for another minute until fragrant.

Step 6: Stir in the curry powder and turmeric, cooking for 30 seconds to toast the spices.

Step 7: Pour in the coconut milk, stirring well to combine with the spices. Bring to a simmer.

Step 8: Add the bell peppers and cherry tomatoes, cooking for 3-4 minutes until slightly softened.

Step 9: Meanwhile, in a separate pan, sauté the cauliflower rice with a pinch of salt for 5-6 minutes until tender.

Step 10: Add the spinach to the curry sauce, stirring until wilted.

Step 11: Flake the cooked Mahi Mahi into large chunks and gently fold into the curry mixture. Add lime juice and adjust seasoning with salt and pepper.

Step 12: Serve the curry over the cauliflower rice and garnish with fresh cilantro.

Nutrition:

• Calories: 385
• Protein: 32g
• Fat: 22g
• Carbohydrates: 15g
• Fiber: 6g
• Sugar: 5g
• Sodium: 320mg

Blackened Mahi Mahi Tacos With Mango Avocado Salsa

Elevate your taco night with these zesty blackened Mahi Mahi tacos topped with a revitalizing mango avocado salsa. This healthy, flavorful dish combines the smoky spice of blackened fish with the sweet, creamy elements of tropical salsa for a perfect balance of flavors and textures.

Ingredients:

• 1 pound Mahi Mahi fillets
• 2 tablespoons blackening seasoning
• 8 small corn tortillas
• 1 tablespoon olive oil
• 1 ripe mango, diced
• 1 ripe avocado, diced
• 1/4 cup red onion, finely diced
• 1 jalapeño, seeded and minced (optional)
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons lime juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup shredded cabbage or lettuce
• Greek yogurt for serving (optional)
• Lime wedges for serving

Instructions:

Step 1: In a small bowl, combine the diced mango, avocado, red onion, jalapeño (if using), cilantro, lime juice, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Gently toss to combine. Set the salsa aside to let the flavors meld.

Step 2: Pat the Mahi Mahi fillets dry with paper towels. Sprinkle the blackening seasoning evenly on both sides of the fish, pressing gently to adhere.

Step 3: Heat the olive oil in a large skillet over medium-high heat. Once hot, add the seasoned fish and cook for 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.

Step 4: While the fish is cooking, warm the corn tortillas according to package directions or directly over a gas flame for a few seconds per side.

Step 5: Remove the cooked fish from the heat and let it rest for 2 minutes. Then use a fork to break it into large flaky pieces.

Step 6: Assemble the tacos by placing some shredded cabbage on each tortilla, followed by pieces of blackened Mahi Mahi and a generous spoonful of mango avocado salsa.

Step 7: Serve immediately with a dollop of Greek yogurt (if using) and lime wedges on the side.

Nutrition:

• Calories: 320 per serving
• Protein: 24g
• Carbohydrates: 26g
• Fat: 14g
• Fiber: 6g
• Sugar: 8g
• Sodium: 480mg

Sheet Pan Garlic-Ginger Mahi Mahi With Roasted Vegetables

This sheet pan meal combines the delicate flavor of mahi mahi with aromatic garlic and ginger, paired alongside colorful roasted vegetables. The entire dish comes together on one pan, making it perfect for busy weeknights when you want something healthy and flavorful with minimal cleanup.

Ingredients:

• 4 mahi mahi fillets (about 6 oz each)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 lemon, half juiced and half sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium zucchini, sliced
• 1 small red onion, cut into wedges
• 1 cup cherry tomatoes
• 2 tablespoons fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

Step 1: Preheat your oven to 425°F (220°C) and line a large sheet pan with parchment paper.

Step 2: In a small bowl, mix together 1 tablespoon olive oil, minced garlic, grated ginger, soy sauce, honey, and juice from half a lemon to create the marinade.

Step 3: Place the mahi mahi fillets in a shallow dish and pour half of the marinade over them, turning to coat. Let marinate while preparing the vegetables.

Step 4: In a large bowl, toss the bell peppers, zucchini, red onion, and cherry tomatoes with the remaining tablespoon of olive oil. Season with salt and pepper.

Step 5: Spread the vegetables in a single layer on the prepared sheet pan, leaving space in the center for the fish. Roast for 10 minutes.

Step 6: Remove the sheet pan from the oven and place the marinated mahi mahi fillets in the center. Drizzle the remaining marinade over the fish and vegetables. Place lemon slices on top of the fish.

Step 7: Return the pan to the oven and bake for an additional 12-15 minutes, or until the fish flakes easily with a fork and the vegetables are tender and slightly caramelized.

Step 8: Garnish with fresh chopped cilantro before serving.

Nutrition:

• Calories: 320
• Protein: 35g
• Carbohydrates: 18g
• Fat: 12g
• Fiber: 3g
• Sugar: 10g
• Sodium: 380mg
• Cholesterol: 124mg

Cajun-Spiced Mahi Mahi With Sweet Potato Mash

This vibrant Cajun-spiced Mahi Mahi pairs perfectly with creamy sweet potato mash for a nutritious, flavorful meal. The bold Cajun seasoning creates a delicious crust on the fish while the sweet potato mash provides a smooth, comforting base with a hint of sweetness to balance the spice.

Ingredients:

• 4 Mahi Mahi fillets (about 6 oz each)
• 2 tablespoons olive oil
• 2 tablespoons Cajun seasoning
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• ¼ teaspoon cayenne pepper (adjust to taste)
• 4 medium sweet potatoes, peeled and cubed
• 2 tablespoons butter
• ¼ cup milk
• 2 tablespoons fresh lime juice
• Fresh parsley, chopped (for garnish)
• Salt and pepper to taste

Instructions:

Step 1: Preheat your oven to 400°F (200°C). Place the sweet potato cubes in a large pot, cover with water, add a pinch of salt, and bring to a boil. Cook for 15-20 minutes until fork-tender.

Step 2: While the potatoes are cooking, pat the Mahi Mahi fillets dry with paper towels. In a small bowl, mix the Cajun seasoning, paprika, garlic powder, and cayenne pepper.

Step 3: Rub the fish fillets with 1 tablespoon of olive oil, then coat them evenly with the Cajun spice mixture. Let them sit for 5 minutes to absorb the flavors.

Step 4: Heat the remaining tablespoon of olive oil in an oven-safe skillet over medium-high heat. Once hot, place the fish fillets in the skillet and sear for 2 minutes on each side until a crust forms.

Step 5: Transfer the skillet to the preheated oven and bake for 8-10 minutes, or until the fish flakes easily with a fork.

Step 6: While the fish is baking, drain the sweet potatoes and return them to the pot. Add butter and milk, then mash until smooth. Season with salt and pepper to taste.

Step 7: Remove the fish from the oven. Drizzle with fresh lime juice.

Step 8: Serve each fillet over a portion of sweet potato mash and garnish with chopped parsley.

Nutrition:

• Calories: 385
• Protein: 32g
• Fat: 14g
• Carbohydrates: 32g
• Fiber: 5g
• Sugar: 7g
• Sodium: 620mg

Cilantro Lime Mahi Mahi Lettuce Wraps

These light and invigorating Cilantro Lime Mahi Mahi Lettuce Wraps offer a perfect balance of flavors and textures. The tender mahi mahi is marinated in zesty lime and aromatic cilantro, then wrapped in crisp lettuce leaves for a healthy, low-carb meal that’s perfect for lunch or a light dinner.

Ingredients:

• 1 pound mahi mahi fillets
• 3 tablespoons olive oil
• 2 tablespoons fresh lime juice
• 1 tablespoon lime zest
• ¼ cup chopped fresh cilantro
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• ½ teaspoon paprika
• ¼ teaspoon cayenne pepper (optional)
• Salt and pepper to taste
• 1 head butter lettuce, leaves separated
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• ¼ cup plain yogurt
• Fresh lime wedges for serving

Instructions:

Step 1: In a bowl, combine olive oil, lime juice, lime zest, half of the cilantro, garlic, cumin, paprika, cayenne (if using), salt, and pepper. Mix well to create the marinade.

Step 2: Place the mahi mahi fillets in a shallow dish and pour the marinade over them. Cover and refrigerate for 30 minutes to 1 hour.

Step 3: Preheat grill or skillet to medium-high heat. Remove fish from marinade and cook for 3-4 minutes per side until fish flakes easily with a fork.

Step 4: While the fish is cooking, prepare the lettuce leaves by washing and drying them thoroughly.

Step 5: In a small bowl, mix the yogurt with 1 tablespoon of lime juice and a pinch of salt to create a simple sauce.

Step 6: When the fish is done, let it cool slightly and then flake it into large chunks.

Step 7: Assemble the wraps by placing fish pieces into each lettuce leaf, then topping with avocado slices, cherry tomatoes, red onion, and remaining cilantro.

Step 8: Drizzle the yogurt sauce over each wrap and serve with lime wedges on the side.

Nutrition:

• Calories: 285
• Protein: 28g
• Carbohydrates: 9g
• Fiber: 4g
• Fat: 16g
• Sodium: 210mg
• Cholesterol: 124mg
• Sugar: 3g

Baked Mahi Mahi With Pineapple Salsa and Coconut Brown Rice

This tropical-inspired dish brings together the delicate flavor of mahi mahi with sweet pineapple salsa and aromatic coconut rice.

Perfect for a healthy weeknight dinner, this recipe delivers a restaurant-quality meal that’s surprisingly easy to prepare at home.

Ingredients:

• 4 mahi mahi fillets (6 oz each)
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• ½ teaspoon ground cumin
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 fresh pineapple, diced
• 1 red bell pepper, diced
• ½ red onion, finely chopped
• 1 jalapeño, seeded and minced
• ¼ cup fresh cilantro, chopped
• 2 tablespoons lime juice
• 1 cup brown rice
• 1 can (13.5 oz) coconut milk
• ½ cup water
• ¼ teaspoon salt

Instructions:

Step 1: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2: In a small bowl, mix together the olive oil, paprika, garlic powder, cumin, salt, and black pepper.

Rub this mixture over the mahi mahi fillets on both sides.

Step 3: Place the seasoned fillets on the prepared baking sheet and bake for 12-15 minutes, or until the fish flakes easily with a fork.

Step 4: While the fish is baking, prepare the pineapple salsa by combining diced pineapple, red bell pepper, red onion, jalapeño, cilantro, and lime juice in a bowl.

Season with a pinch of salt and set aside.

Step 5: For the coconut rice, rinse the brown rice under cold water.

In a medium saucepan, combine the rice, coconut milk, water, and salt.

Step 6: Bring the rice mixture to a boil, then reduce heat to low, cover, and simmer for about 45 minutes, or until the liquid is absorbed and the rice is tender.

Step 7: To serve, place a portion of coconut rice on each plate, top with a mahi mahi fillet, and generously spoon the pineapple salsa over the fish.

Nutrition:

• Calories: 425 per serving
• Protein: 32g
• Carbohydrates: 45g
• Fat: 14g
• Fiber: 5g
• Sugar: 12g
• Sodium: 480mg

Herb-Crusted Mahi Mahi With Zucchini Noodles

This light yet satisfying dish pairs flaky herb-crusted mahi mahi with fresh zucchini noodles for a healthy, low-carb meal. The bright herbs and lemon complement the mild flavor of the fish, while the zucchini noodles provide a rejuvenating base that soaks up all the delicious flavors.

Ingredients:

• 4 mahi mahi fillets (6 oz each)
• 2 tablespoons olive oil, divided
• 2 tablespoons fresh lemon juice
• 3 cloves garlic, minced
• ¼ cup fresh parsley, finely chopped
• 2 tablespoons fresh dill, chopped
• 1 tablespoon fresh thyme leaves
• ½ cup whole wheat breadcrumbs
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 4 medium zucchini, spiralized
• 1 tablespoon lemon zest
• 2 tablespoons vegetable broth
• Cherry tomatoes, halved (for garnish)

Instructions:

Step 1: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2: In a small bowl, mix 1 tablespoon olive oil with lemon juice and half of the minced garlic. Brush this mixture over both sides of the mahi mahi fillets.

Step 3: In another bowl, combine breadcrumbs, parsley, dill, thyme, salt, pepper, and remaining garlic. Press this herb mixture firmly onto the top of each fish fillet.

Step 4: Place the crusted fillets on the prepared baking sheet and bake for 12-15 minutes, until the fish flakes easily with a fork and the crust is golden.

Step 5: While the fish is baking, heat the remaining tablespoon of olive oil in a large skillet over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until slightly softened but still crisp.

Step 6: Add the vegetable broth and lemon zest to the zucchini noodles, toss gently, and cook for another minute. Season with a pinch of salt and pepper.

Step 7: Divide the zucchini noodles among four plates, top each with a herb-crusted mahi mahi fillet, and garnish with halved cherry tomatoes.

Nutrition:

• Calories: 320
• Protein: 35g
• Carbohydrates: 15g
• Fat: 12g
• Fiber: 3g
• Sodium: 420mg
• Sugar: 4g
• Cholesterol: 120mg

Teriyaki Glazed Mahi Mahi With Sesame Vegetable Stir-Fry

This vibrant and nutritious dish combines tender mahi mahi fillets glazed with a sweet and savory teriyaki sauce alongside a colorful medley of sesame-infused stir-fried vegetables.

Perfect for a weeknight dinner that’s both impressive and quick to prepare, this recipe offers a delicious way to enjoy this mild, flaky fish with an Asian-inspired twist.

Ingredients:

• 4 mahi mahi fillets (6 oz each)
• 1/3 cup low-sodium teriyaki sauce
• 2 tablespoons honey
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 1 tablespoon sesame oil
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 2 cups broccoli florets
• 1 cup snap peas
• 1 carrot, julienned
• 1 tablespoon vegetable oil
• 2 green onions, sliced
• 1 tablespoon sesame seeds
• Salt and pepper to taste

Instructions:

Step 1: In a small bowl, whisk together teriyaki sauce, honey, half of the ginger, and half of the garlic.

Place mahi mahi fillets in a shallow dish and pour half of the teriyaki mixture over them. Marinate for 15-20 minutes.

Step 2: While the fish marinates, heat vegetable oil in a large wok or skillet over medium-high heat.

Add remaining ginger and garlic, sautéing for 30 seconds until fragrant.

Step 3: Add broccoli and carrots to the wok, stir-frying for 2 minutes.

Add bell peppers and snap peas, continuing to stir-fry for another 3 minutes until vegetables are crisp-tender.

Step 4: Drizzle vegetables with 1 tablespoon of the teriyaki mixture and the sesame oil.

Toss to coat, then sprinkle with half the sesame seeds. Keep warm.

Step 5: Heat a non-stick skillet over medium-high heat.

Remove fish from marinade and pat dry. Season with salt and pepper, then cook for 3-4 minutes per side until fish flakes easily with a fork.

Step 6: Brush the remaining teriyaki mixture over the fish during the last minute of cooking to create a glaze.

Step 7: Serve the mahi mahi over the vegetable stir-fry.

Garnish with sliced green onions and remaining sesame seeds.

Nutrition:

• Calories: 320
• Protein: 35g
• Carbohydrates: 20g
• Fat: 11g
• Fiber: 4g
• Sodium: 480mg
• Sugars: 14g
• Vitamin A: 80% DV
• Vitamin C: 150% DV
• Calcium: 8% DV
• Iron: 10% DV

Final Thoughts

With these nine mahi mahi recipes in your culinary arsenal, you’re not just eating—you’re nourishing your body like a smart investor diversifies their portfolio.

Each dish delivers a potent punch of lean protein, omega-3s, and essential nutrients while keeping calories in check.

They’re proof that clean eating isn’t about sacrifice; it’s about transforming wholesome ingredients into vibrant meals that fuel your health journey and tantalize your taste buds simultaneously.