Ocean's Finest: Mahi-Mahi in a Spicy Tomato-Fennel Embrace

Dive deep into a plate that celebrates the ocean's bounty: tender Mahi-Mahi fillets, seared to perfection, and served with a tantalizing tomato-fennel sauce that boasts a spicy kick. It's a dish that promises an exotic voyage of flavors, transporting you to sun-kissed Mediterranean shores.

Photo of a plate showcasing a perfectly seared Mahi-Mahi fillet, glistening in the spicy tomato-fennel sauce, garnished with fresh basil leaves and lemon zest.

Precise Preparation and Cooking Time

  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes

Number of Servings and Ideal Serving Size

  • Yields: 4 servings
  • Ideal Serving Size: 1 Mahi-Mahi fillet with a generous drizzle of sauce

Essential Nutritional Information

  • Calories: 280 kcal per serving
  • Proteins: 34g
  • Fats: 8g
  • Carbohydrates: 15g
  • Sodium: 450mg
  • Fiber: 4g

Ingredients (Measured in Grams)

For the Mahi-Mahi

  • Mahi-Mahi fillets: 4 pieces (approx. 150 grams each)
  • Olive oil: 30ml
  • Salt: 5 grams
  • Freshly ground black pepper: 5 grams

For the Spicy Tomato-Fennel Sauce

  • Fresh tomatoes (diced): 400 grams
  • Fennel bulb (sliced): 150 grams
  • Fresh garlic (minced): 20 grams
  • Red pepper flakes: 3 grams
  • Olive oil: 30ml
  • Salt: 5 grams
  • Freshly ground black pepper: 5 grams
  • Fresh basil (chopped): 20 grams for garnish
Photo of the preparation process: Mahi-Mahi fillets on a plate, bowls of diced tomatoes, sliced fennel, and minced garlic, all set on a wooden countertop with a Mediterranean ambiance.

Detailed Method of Preparation


  1. Season the Mahi-Mahi fillets with salt and pepper.
  2. Heat olive oil in a skillet over medium heat and sear the fillets until golden brown and cooked through, about 4-5 minutes per side.

Spicy Tomato-Fennel Sauce

  1. In the same skillet, add more olive oil if needed, and sauté garlic and fennel until the fennel is soft.
  2. Add diced tomatoes, red pepper flakes, salt, and pepper. Cook until the tomatoes break down and the sauce thickens.
  3. Pour the sauce over the seared Mahi-Mahi fillets.
  4. Garnish with fresh basil before serving.
Photo of a skillet on a rustic stove, with the spicy tomato-fennel sauce simmering, a wooden spatula mixing the sauce, and steam rising, evoking warmth and aroma.

Proven Tips for Culinary Success

  • Deglaze the pan with a splash of white wine after cooking the Mahi-Mahi for an added depth of flavor.
  • A sprinkle of lemon zest on the finished dish can add a refreshing touch.

Anticipated FAQs

  • Can I use other fish instead of Mahi-Mahi? Yes, fish like cod, halibut, or snapper can be great alternatives.
  • How can I make the sauce less spicy? Reduce or omit the red pepper flakes based on your preference.