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Tender, flaky mahi-mahi fillets coated in a bold Cajun spice blend and seared to perfection in a cast-iron skillet. This classic dish delivers a smoky, spicy crust and a juicy interior, ready in under 20 minutes.
For 4 servings
In a small bowl, combine the paprika, garlic powder, onion powder, dried thyme, dried oregano, cayenne pepper, black pepper, and salt. Mix thoroughly to create the blackening spice blend.
Pat the mahi-mahi fillets completely dry with paper towels. This is crucial for a crispy crust. Spread the spice mix evenly on a large plate or shallow dish. Press each fillet firmly into the mixture, ensuring all sides are generously coated.
Place a large cast-iron skillet over high heat. Let it preheat for 4-5 minutes until it is extremely hot. Proper ventilation is essential, so turn on your exhaust fan and open a window, as this process will create smoke.
Add the avocado oil and butter to the hot skillet. The butter will melt and foam immediately. Carefully place the seasoned mahi-mahi fillets in the skillet, leaving space between them. Cook in batches if necessary to avoid overcrowding.
Sear the fillets for 3-4 minutes on the first side without moving them. This allows a dark, flavorful crust to form. Use a fish spatula to flip the fillets carefully and cook for another 3-4 minutes on the second side, or until the fish is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Remove the fish from the skillet and transfer to a plate. Let it rest for 1-2 minutes. Garnish with fresh parsley and serve immediately with lemon wedges for squeezing over the top.
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Tender, flaky mahi-mahi fillets coated in a bold Cajun spice blend and seared to perfection in a cast-iron skillet. This classic dish delivers a smoky, spicy crust and a juicy interior, ready in under 20 minutes.
This cajun_creole recipe takes 18 minutes to prepare and yields 4 servings. At 176.18 calories per serving with 10.69g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
This blackening spice blend works wonderfully with other firm fish like grouper, snapper, cod, or even salmon.
Easily adjust the heat by increasing or decreasing the amount of cayenne pepper. For a smokier flavor, use smoked paprika instead of sweet paprika.
For a less smoky kitchen, you can grill the blackened mahi-mahi on a preheated grill over medium-high heat for 3-4 minutes per side.
Add 1 teaspoon of dried dill to the spice blend for a fresh, herbaceous note that pairs well with fish.
Mahi-mahi provides high-quality protein essential for muscle building, tissue repair, and maintaining a healthy metabolism, all with a low fat content.
Contains beneficial omega-3s, which are known to support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
This fish is a great source of selenium, a powerful antioxidant that helps protect cells from damage and plays a crucial role in the health of your immune system and thyroid function.
The cayenne pepper in the blackening blend contains capsaicin, a compound that can provide a temporary boost to your metabolism and aid in fat burning.
Blackening is a cooking technique, not a sign of burning. It involves coating the protein in a specific spice blend and searing it in a very hot cast-iron skillet. The spices and milk solids from the butter toast and darken, creating a delicious, flavorful crust that is dark brown or black, but not burnt.
Yes, it is a very healthy dish. Mahi-mahi is a lean white fish rich in protein, omega-3 fatty acids, and essential minerals like selenium. The spices also offer antioxidant benefits. It's a low-calorie, high-protein meal.
A single serving of this Blackened Mahi-Mahi (one 6 oz fillet with spices and cooking fat) contains approximately 320-360 calories, depending on the exact size of the fillet.
Absolutely. This recipe is excellent with other firm-fleshed fish such as snapper, grouper, cod, or even catfish. Adjust cooking time based on the thickness of the fillet.
The key is a very hot pan and enough fat (oil and butter). Make sure your skillet is fully preheated before adding the fish. Also, resist the urge to move the fish for the first 3 minutes; this allows a crust to form, which helps it release naturally from the pan.
It pairs wonderfully with sides that balance its spicy flavor. Great options include cilantro-lime rice, mango salsa, grilled pineapple, roasted vegetables, or a simple side salad with a citrus vinaigrette.