• be_ixf; php_sdk; php_sdk_1.4.15
  • 44 ms
  • iy_2023; im_01; id_26; ih_17; imh_58; i_epoch:1674784691270
  • ixf-compiler; ixf-compiler_1.0.0.0
  • py_2023; pm_01; pd_03; ph_23; pmh_26; p_epoch:1672817212077
  • link-block; link-block_link-block; bodystr
  • pn_tstr:Tue Jan 03 23:26:52 PST 2023; pn_epoch:1672817212077
  • 0 ms
  • be_ixf; php_sdk; php_sdk_1.4.15
  • https://sofabfood.com/oven-fried-mahi-mahi-recipe/
  • https://sofabfood.com/oven-fried-mahi-mahi-recipe/
SoFabFood

SoFabFood

From our household to yours, a group of diverse, self-taught home chefs share family-tested unique recipes daily.

  • all recipes
  • dinner
    • 30 Minute Meals
    • Low Sodium
    • Beef
    • Chicken
    • Pork
    • Seafood
    • Vegetarian
    • From the Grill
    • Slow Cooker
    • Pizza
    • Side Dish
    • Gluten-Free
    • Paleo
  • lunch
    • Soups
    • Salads
    • Sandwiches
  • breakfast
    • On-the-Go Breakfast
    • Sunday Brunch
  • dessert
    • Cakes
    • Cookie
  • appetizer
  • cocktails
  • drinks

Oven Fried Mahi Mahi Recipe

May 23, 2015 by Christy Gossett 4 Comments

Oven Fried Mahi Mahi Recipe #SoFabFood

A Healthy 30-Minute Meal: Oven Fried Mahi Mahi

If you’re looking for a healthy dinner option, this recipe is perfect for you! Oven Fried Mahi Mahi is one of our favorite entrees because it’s such a healthy meal base, it’s extremely flavorful, and it’s so simple to make. Mahi Mahi has zero carbs, is low in fat and calories, and very high in protein, but when you fry your fish, it cancels out some of those health properties. That’s why we turn to this low sodium Oven Fried Mahi Mahi recipe that uses the oven to bake this tasty fillet. It tastes and looks just like it’s been fried so you can enjoy all of the flavor without all of the added fats. Ready in just about 30 minutes, we’re sure you’re going to love this recipe too!

Oven Fried Mahi Mahi Recipe #SoFabFood

You don’t need much to make this flavorful and healthy dish. You’ll need the Mahi Mahi fillets, some avocado or olive oil, bread crumbs, cooking spray, and your favorite no-salt seasoning.

Oven Fried Mahi Mahi in the freezer #SoFabFood

Simply brush your fillets with a very light layer of avocado oil, then cover them in the bread crumb and seasoning mix, then place them in a greased baking pan in the freezer for about 5-10 minutes to allow the breading to set. Preheat your oven to 450ºF, remove them from the freezer, spray them with a tiny bit of cooking oil, then bake them for about 20 minutes.

Oven Fried Mahi Mahi #SoFabFood

Remove them from the oven and serve with salad, slaw, or any other side you love to pair with your fish dinners. This is a simple, delicious, and healthy meal your whole family will enjoy.

4.0 from 1 reviews
Oven Fried Mahi Mahi Recipe
 
Save Print
Prep time
10 mins
Cook time
20 mins
Total time
30 mins
 
Oven Fried Mahi Mahi is a baked fish that tastes and looks just like it's been fried on the stovetop.
Author: Christy from Insanity Is Not An Option
Recipe type: Main
Ingredients
  • 5- ½" thick Mahi Mahi Fillets
  • 1½ cups bread crumbs (we use stale bread to make our own)
  • ½ cup bread flour
  • 2 tbsp Mrs. Dash Garlic & Herb Seasoning Mix
  • ¼ cup Avocado or Extra Virgin Oil Oil
  • Cooking Spray
Instructions
  1. Wash the Mahi Mahi fillets and set aside.
  2. On a plate, mix the bread crumbs, flour, and seasoning mix together thoroughly.
  3. Brush the Mahi Mahi fillets with a very thin layer of avocado oil on all sides and dredge through the bread crumb mixture, patting for thorough coverage.
  4. Preheat oven to 450ºF.
  5. Place fillets on a non-stick baking pan and place in the freezer for 5-10 minutes to allow the breading to set.
  6. Remove the fillets from the freezer and lightly spray the tops with the cooking spray.
  7. Cook for 10 minutes on one side, then flip and lightly spray the other side with cooking spray, then cook for an additional 10 minutes.
3.3.3070

We hope you enjoy this Oven Fried Mahi Mahi recipe as much as we do. If you love this heart-healthy meal, be sure to subscribe to our newsletter so you never miss a single recipe. For daily recipe inspiration, like us on Facebook, follow us on Pinterest, and stop by our Google+ Community to see all of the amazing recipes our community members are sharing. Enjoy!

Related posts:

Grilled Mahi Mahi with Cherry Chipotle Salsa Recipe #SoFabFoodCherry Chipotle Salsa with Grilled Mahi Mahi Heart Healthy Pan Seared Blackened Salmon RecipeHeart-Healthy Pan Seared Blackened Salmon Heart Healthy, Tex-Mex Mahi Mahi Tacos Easy Tilapia with Olives and PeppersEasy Tilapia with Olives and Peppers These 5 delicious healthier-for-you Sloppy Joe Recipes are guaranteed to satisfy your family, without a bunch of additives.Santa Fe Turkey Sloppy Joes: A 30-Minute Meal Low Carb Gluten Free No Mayo Salmon Salad Lettuce BowlsCreamy, Low Carb, No Mayo Salmon Salad Bowls Low Country Shrimp Boil Foil PacketsLow Country Shrimp Boil Foil Packets Citrus Salmon with Yogurt Sauce RecipeCitrus Salmon with Yogurt Sauce

Filed Under: 30 Minute Meals, Dinner, Healthy, Low Sodium, Original, Recipes, Seafood Tagged With: 30 minute meals, fish recipe, healthy eating, Mahi Mahi, seafood

« Orange Chicken Fried Rice Recipe
Happy Memorial Day from SoFabFood »

Comments

  1. spamalot says

    August 28, 2018 at 10:31 am

    Also try adding seven seas dressing mix to the bread crumbs.

    Reply
    • Christy Gossett says

      August 28, 2018 at 1:11 pm

      We'll try that next time. Thanks for the tip!
      Reply
  2. Yolie says

    April 19, 2019 at 7:49 pm

    This did not stay crunchy. Not sure if I did something wrong, but when I went to flip, the bottom had lost all the breading and appeared bare.
    Reply
    • Christy Gossett says

      June 13, 2019 at 1:09 pm

      If your house stays a little warm, try putting the breaded, already sprayed meat in your freezer for about 20 minutes before baking. That should definitely help!
      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

Christy Gossett

Christy Gossett, managing editor of SoFabFood and creator of the healthy living blog, Insanity Is Not An Option, is a WAHM of 6 kids ranging in age from 29 to 10. She enjoys sharing her healthy recipes to help others with dietary restrictions enjoy a flavorful life while maintaining a deliciously healthy diet.

Facebook Twitter YouTube 

SoFabFood

Looking for something else?

  • Home
    • About Us
  • Categories
    • Breakfast
    • Lunch
    • Dinner
    • Dessert
    • Drinks
    • Sides
  • Outside the Recipe Box
    • Kitchen Hacks
    • Healthy Tips
    • Entertaining
    • DIY Kitchen
  • Holiday
    • Christmas
    • Easter
    • Valentine’s Day
    • Fourth of July
    • Father’s Day
    • Mother’s Day
    • Thanksgiving

Keep up with all our Recipes!

Copyright © 2023 · Foodie Pro Theme on Genesis Framework · WordPress · Log in