Baked Mahi-Mahi with Garlic-Herb Butter

Baked Mahi-Mahi with Garlic-Herb Butter is a culinary delight that brings together the delicate, flaky texture of mahi-mahi fish with the bold, aromatic flavors of garlic, butter, and fresh herbs. This dish is not only simple to prepare but also elegant enough to serve at dinner parties or intimate family gatherings. With its golden-brown crust, tender interior, and rich herb-infused aroma, this recipe celebrates the natural sweetness of the fish while enhancing it with savory depth. Whether you’re a seasoned seafood enthusiast or new to cooking fish at home, this baked mahi-mahi recipe offers an accessible yet gourmet experience that’s both satisfying and nutritious.

The History

Mahi-mahi, which means “strong-strong” in Hawaiian, has long been a staple in Pacific Islander cuisines, particularly in Polynesian and Hawaiian cultures where it was traditionally caught using hand lines and spears. The fish, known scientifically as Coryphaena hippurus, thrives in warm offshore waters around the world and became increasingly popular in American and global cuisine during the mid-20th century. As recreational fishing grew in popularity, so did awareness of this firm-fleshed, mild-flavored fish. Baking techniques for fish like mahi-mahi evolved from traditional grilling and steaming methods, especially as home ovens became more common in Western kitchens. The addition of garlic-herb butter reflects European influences—particularly French and Mediterranean culinary traditions—where compound butters are used to elevate proteins. Over time, the fusion of tropical seafood with classic European flavor profiles gave rise to modern preparations like Baked Mahi-Mahi with Garlic-Herb Butter, now a favorite among health-conscious food lovers seeking flavorful, low-carb, high-protein meals.

Ingredients Breakdown

The success of this dish lies in the quality and balance of its ingredients. Each component plays a vital role in building layers of flavor and texture:

Mahi-Mahi Fillets: Choose skinless, center-cut fillets about 6–8 ounces each. Look for firm, translucent flesh with no fishy odor—indicative of freshness.
Unsalted Butter: Provides richness and carries the herbal and garlicky notes. Using unsalted allows control over salt levels.
Fresh Garlic: Minced finely to release its pungent, savory essence without overpowering the fish.
Fresh Herbs: A blend of parsley, thyme, and dill adds brightness and complexity. Parsley contributes freshness, thyme earthiness, and dill a subtle anise-like note.
Lemon Juice and Zest: Adds acidity and citrus lift, balancing the richness of the butter and enhancing the fish’s natural sweetness.
Olive Oil: Used to lightly coat the baking dish and prevent sticking; also contributes heart-healthy fats.
Sea Salt and Freshly Ground Black Pepper: Essential seasonings that enhance all other flavors.
Paprika (optional): For a hint of warmth and color, though not spicy.
White Wine (optional): A splash can be added under the fillets to create steam and infuse extra flavor during baking.

Step-by-Step Recipe

Preheat the Oven: Set your oven to 375°F (190°C). This temperature ensures even cooking without drying out the delicate fish.
Prepare the Baking Dish: Lightly grease a glass or ceramic baking dish (9×13 inches) with olive oil or non-stick spray to prevent sticking.
Season the Fish: Pat the mahi-mahi fillets dry with paper towels. Season both sides generously with sea salt, black pepper, and a pinch of paprika if using.
Create the Garlic-Herb Butter: In a small saucepan over low heat, melt 6 tablespoons of unsalted butter. Add 4 minced garlic cloves and sauté gently for 1–2 minutes until fragrant but not browned. Remove from heat and stir in 2 tablespoons freshly squeezed lemon juice, 1 teaspoon lemon zest, 2 tablespoons chopped fresh parsley, 1 tablespoon chopped fresh thyme, and 1 tablespoon chopped fresh dill.
Arrange the Fillets: Place the seasoned fillets in the prepared baking dish. If desired, pour ¼ cup dry white wine or fish stock into the bottom of the dish to keep the environment moist during baking.
Top with Butter Mixture: Spoon the warm garlic-herb butter evenly over each fillet, ensuring full coverage. Let the butter soak slightly into the surface of the fish.
Bake: Transfer the dish to the preheated oven and bake for 15–18 minutes, depending on thickness. The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Broil (Optional): For a golden top, switch the oven to broil for the last 2–3 minutes, watching closely to avoid burning.
Rest and Serve: Allow the fish to rest for 2–3 minutes after removing from the oven. Spoon any remaining juices from the pan over the fillets before serving.

Tips

Don’t Overcook: Mahi-mahi cooks quickly. Overcooking leads to dryness, so monitor closely during the final minutes.
Use Fresh Herbs: Dried herbs lack the vibrancy needed for this dish. Always opt for fresh whenever possible.
Bring Fish to Room Temperature: Let the fillets sit out for 10–15 minutes before baking for more even cooking.
Butter Temperature: Warm (not hot) butter helps infuse flavor without cooking the herbs prematurely.
Double the Butter: Consider making extra garlic-herb butter—it’s excellent drizzled over roasted vegetables or mashed potatoes.
Line the Pan: Use parchment paper or foil for easier cleanup, especially if serving directly from the baking dish.

Variations and Customizations

This recipe is highly adaptable based on dietary preferences, cultural influences, or seasonal availability:

Spicy Kick: Add ½ teaspoon crushed red pepper flakes to the butter mixture for a zesty heat.
Cajun Style: Rub fillets with Cajun seasoning before adding the butter for a bolder, smoky profile.
Dairy-Free: Substitute butter with high-quality olive oil or vegan butter made from avocado or almond oil.
Citrus Swap: Replace lemon with lime or orange for a different citrus twist.
Herb Variations: Try tarragon, chives, or cilantro instead of dill or thyme for unique herbal nuances.
Cheese Crust: Top with a light sprinkle of Parmesan or Panko breadcrumbs mixed with herbs for a crispy finish (broil briefly).
Asian Fusion: Replace herbs with ginger, soy sauce, sesame oil, and green onions for an umami-rich alternative.
Stuffed Option: Create a pocket in thicker fillets and stuff with spinach, sun-dried tomatoes, and feta before baking.

Health Considerations and Nutritional Value

Baked Mahi-Mahi with Garlic-Herb Butter is a nutrient-dense meal that supports a balanced diet:

High-Quality Protein: Mahi-mahi provides approximately 20–25 grams of lean protein per 6-ounce serving, essential for muscle repair and satiety.
Low in Saturated Fat: Naturally low in fat, especially when compared to red meat, making it heart-friendly.
Rich in Selenium: An antioxidant mineral important for thyroid function and immune support.
Omega-3 Fatty Acids: While not as high as fatty fish like salmon, mahi-mahi still contains beneficial omega-3s that support brain and cardiovascular health.
Vitamins B3 and B6: Support energy metabolism and nervous system function.
Moderation with Butter: Though flavorful, butter increases saturated fat content. To reduce calories, use half butter and half olive oil in the herb mixture.
Low Carb & Keto-Friendly: Contains virtually no carbohydrates, ideal for ketogenic, paleo, or low-carb diets.
Mercury Levels: Mahi-mahi is considered a moderate-mercury fish. It’s safe for most adults in moderation (1–2 servings per week), but pregnant women and young children should limit intake according to FDA guidelines.

Ingredients

4 mahi-mahi fillets (6–8 oz each), skinless
6 tbsp unsalted butter
4 cloves garlic, minced
2 tbsp fresh parsley, finely chopped
1 tbsp fresh thyme, chopped
1 tbsp fresh dill, chopped
2 tbsp fresh lemon juice
1 tsp lemon zest
1 tbsp olive oil (for greasing)
¾ tsp sea salt (or to taste)
½ tsp freshly ground black pepper
¼ tsp paprika (optional)
¼ cup dry white wine or fish stock (optional)

Directions

Preheat the oven to 375°F (190°C).
Lightly grease a 9×13-inch baking dish with olive oil.
Dry the mahi-mahi fillets with paper towels and place them in the dish in a single layer.
Season both sides of each fillet with salt, pepper, and paprika.
In a small saucepan, melt the butter over low heat. Add the minced garlic and cook for 1–2 minutes until fragrant.
Remove from heat and stir in lemon juice, lemon zest, parsley, thyme, and dill.
Pour the white wine or fish stock into the bottom of the baking dish (if using).
Spoon the garlic-herb butter mixture evenly over the top of each fillet.
Bake for 15–18 minutes, or until the fish is opaque and flakes easily with a fork.
For a golden top, broil on high for 2–3 minutes, watching carefully.
Let rest for 2–3 minutes, then serve with pan juices spooned over the top.

FAQ

Can I use frozen mahi-mahi?
Yes, but thaw it overnight in the refrigerator for best texture. Never bake frozen fish directly—it will cook unevenly.

How do I know when mahi-mahi is done?
It should be opaque throughout and flake easily with a fork. Use a food thermometer: 145°F (63°C) at the thickest part.

Can I grill instead of bake?
Absolutely! Grill over medium heat for 4–5 minutes per side, basting with the garlic-herb butter.

Is mahi-mahi sustainable?
Check labels for pole-caught or line-caught options, which are more sustainable than longline fishing. Look for certifications like MSC (Marine Stewardship Council).

What sides go well with this dish?
Try roasted asparagus, quinoa, wild rice, garlic sautéed spinach, grilled zucchini, or a crisp arugula salad with lemon vinaigrette.

Can I make the butter ahead?
Yes! Prepare the garlic-herb butter up to 3 days in advance and store in the fridge. Reheat gently before using.

Can I use dried herbs?
You can, but reduce the quantity by two-thirds (e.g., 1 tsp dried instead of 1 tbsp fresh) and expect less vibrant flavor.

Summary

Baked Mahi-Mahi with Garlic-Herb Butter is a flavorful, healthy, and easy-to-make seafood dish that combines tender fish with a rich, aromatic herb butter. Perfect for weeknights or special occasions, it delivers restaurant-quality results with minimal effort.