Pan Seared Mahi Mahi with Arugula and White Bean Salad

Mahi Mahi is a versitile fish that can be pan seared and served with fresh greens and a spicy vinaigrette, or grilled for delicious and mouthwatering tacos.  Mahi Mahi has a firm white flesh with a sweet flavor, and less “fishy” tasting than other types of white fish.  Be sure to purchase Atlantic troll and pole line caught Mahi Mahi, and not the longline caught fish that is referred to as Dolphinfish.  As with all fish, make sure you know where it’s coming from and how it was caught. 

Many fish are “seasonal” just like produce.  Be sure to purchase your fish when it’s truly “in season”.  Check out your local fish market websites to find out what’s in season in your neck of the woods.   

Enjoy a healthy and delicious fish dinner tonight!

Pan Seared Mahi Mahi with Arugula and White Bean Salad

Serves 4


1 ¾ – 2 lbs fresh Mahi Mahi

Extra Virgin Olive oil

1 lemon, halved

Kosher Salt

Fresh cracked black pepper

Arugula and White Bean Salad recipe to follow


Pre-heat the oven to 375F.  Sprinkle salt and pepper on the fish.  In a large oven proof sauté pan, place 2-3 tablespoons olive oil and heat on medium high.

When the oil is hot, but not smoking, place the flesh side down on the hot pan and let it sear for several minutes. 

Once the fish has formed a “crust”, it will loosen enough to be flipped over to the skin side.  Let the skin side cook for a 2-3 minutes more and then put the sauté pan into the pre-heated oven and let the fish cook for another 5-6 minutes depending on thickness, careful not to overcook. As with most fish, it will be done when the fish is easily flaked.  

When the fish is done, plate it and then squeeze a little lemon over the top.  Serve with the Arugula and White Bean Salad as a side or topping. 

Options:  The Mahi Mahi can be grilled as well, or if you don’t like pan searing fish, just place it in the oven at 375F for about 10-15 minutes or until it’s flaky. 

Arugula and White Bean Salad

(Recipe can be doubled)

3/4 cup canned (and gently rinsed) or braised Cannellini Beans (chickpeas are also yummy in this salad)

2 large bunches arugula (about 1 pound)

1 small red onion, sliced thin

1/4 cup extra virgin olive oil, or to taste

1 ½ tablespoons Balsamic vinegar, or to taste

2 teaspoons honey

Salt and freshly ground pepper

Wash the arugula in a large bowl of water to remove all sand and grit. Dry the arugula well, preferably in a salad spinner, and transfer it to a large mixing bowl. Scatter the beans and onion over the greens and season everything with salt and pepper. Whisk together the balsamic vinegar, oil, honey and taste for seasoning.  Pour the dressing over the salad and toss to coat. Check the seasoning, adding more salt, pepper, oil or vinegar as you like. Serve immediately.


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