Mahi Mahi
Ingredients
Mahi Mahi (FISH) Supremes (90%)
Water (glazing 10%)
CATCH AREA FAO 71 & 61 PACIFIC OCEAN.
Cooking Instructions
Mahi-mahi (aka dolphinfish) is lean, firm, and meaty, so the key is hot, fast cooking without drying it out.
Best results thaw and remove all packaging.
Pan-Seared (Juicy + Golden)
Gives you flavor, color, and control—perfect for lean fish.
Pat steaks very dry (important).
Season with salt, pepper (add paprika or garlic powder if you like).
Heat a pan over medium-high with 1 tbsp oil.
Cook: 170 g: 3–4 min per side, 230 g: 4–5 min per side
Finish with a knob of butter + squeeze of lemon (optional).
Done when just opaque and flakes but still moist in the center.
Oven-Baked (Hands-Off & Foolproof)
Best if cooking from frozen or thicker steaks
Preheat oven to 200 °C / 400 °F.
Place steak on parchment, drizzle oil, season.
Optional: add lemon slices or herbs.
Bake: Thawed: 10–12 min, Frozen: 15–18 min
Rest 2 minutes before serving.
Don’t overbake—mahi-mahi dries fast.
Grill or Grill Pan (If You Want Char)
Oil both fish and grill (important to prevent sticking).
Medium-high heat.
Grill: 170 g: ~3 min per side, 230 g: ~4–5 min per side
Flip once only.
Great with lime, chili, or tropical marinades.
Microwave (Only If Needed)
Mahi-mahi is lean, so microwave is least ideal, but workable.
Place in microwave-safe dish with:
1 tsp oil or butter
1–2 tbsp water or stock
Cover loosely. Cook on 50–60% power: 170 g: 3–4 min, 230 g: 4–5 min
Rest 1–2 min.
Use steam—dry heat = rubbery fish.
Pro Tips for Perfect Mahi-Mahi
Lean fish → don’t overcook
Internal temp sweet spot: 57–60 °C / 135–140 °F
Marinades should be short (15–30 min max)
Acid (lemon/lime) goes after cooking, not before
Bottom line
Best texture: Pan-seared
Easiest: Oven-baked
Bold flavor: Grilled
Emergency only: Microwave
Weight / Portions / Storage
WEIGHT 2.0 KG
NETT (WITHOUT GLAZE) 1.82KG
STORE AT -18*c OR BELOW DO NOT REFEEZE AFTER THAWING.
