How to cook Mahi Mahi

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In a Cast Iron Skillet

How to cook Mahi Mahi in a cast iron skillet is easier than expected. Let’s begin with the seasoning which is very simple. The Mahi Mahi has a beautiful texture similar to halibut and its taste is buttery. In some ways, the taste resembles the buttery flavor of the Chilean Sea Bass. Hence a simpler seasoning is best. Salt, freshly ground black pepper, chili powder and cumin sharpens the flavor without interfering with the naturally buttery taste of the Mahi Mahi.

Benefit of Using a Cast Iron Skillet to cook Mahi Mahi (or other innerfish):

When cooking Mahi Mahi in a cast iron pan the fish achieves a perfectly golden, moist and flaky. texture. Moreover, the naturally occurring non-stick feature that a cast iron pan develops is genius. As a result, the fish will not stick to the pan. Any cast iron pan skillet will do for this recipe. However the Staub cast iron double handle skillet, is preferred. The double handle versions are great because it’s easier to carry since the pan is typically heavy.

Use two Cooking Techniques (works for most fish):

Further, when cooking Mahi Mahi in a cast iron skillet, the cooking technique is important to ensure that the fish cooks perfectly. For that perfection, two cooking techniques are used. First, pan fry the fish in the cast iron skillet to achieve a golden brown color and a little bit of crust. Second, apply the baking technique – bake until the mahi mahi reaches 141F to 145F degrees. This process ensures that there is no dryness around the edges of the Mahi Mahi and the inside is fully cooked. It stays moist and flaky.

You may also want to try these fish recipes:

Mahi Mahi and Prawns

Crispy Skin Salmon and Vegetables

Instant Pot Salmon and Vegetables


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How to cook fish, Mahi Mahi, in a cast iron skillet
5 from 1 vote

How to cook Mahi Mahi in a Cast Iron Skillet | Mahi Mahi

It's easy to cook fish, like this Mahi Mahi, in a cast iron skillet using two simple cooking techniques. This method is a foolproof way to make the perfectly moist yet flaky fish.

Course Al La Carte, Dinner, Lunch
Cuisine American, Healthy, Mediterranean
Keyword Cooking techniques for fish, healthy fish recipes, Healthy foods, How long to cook mahi mahi, How to cook fish in a cast iron skillet, How to cook Mahi Mahi Fish, low calories recipes, Low carbs recipes, Quick and easy recipes
Prep Time 2 minutes
Cook Time 16 minutes
Total Time 18 minutes
Servings 4 PEOPLE
Calories 289 kcal




  1. Rinse and dry the fish thoroughly

  2. Coat the fish portions with 2-3 teaspoons avocado oil.

  3. Mix together the spices, salt and freshly ground black pepper. Sprinkle all over the fish portions. Pat to allow the seasoning to adhere to the fish.

  4. Heat a cast iron skillet. Use medium high to high heat.[This takes about 2 to 3 minutes.

  5. Once the pan is hot add 2 tablespoons avocado oil or enough to coat the bottom of the pan.

  6. The oil is ready when you see ripples in the pan. [This happens quickly since the pan is preheated.

  7. Add the Mahi Mahi portions to the pan. Cook the the fish portions on at least 2 sides until golden brown. This takes about 2 to 3 minutes. Adjust the heat if the pan begins to get too smoky.

  8. Once the fish is nicely browned to your liking, take the temperature using a meat thermometer The fish is done if the internal temperature of the thickest part registers 141F – 145F..

    Note: The cook time in the skillet usually gets the fish temperature to 100F – 110F degrees.

  9. If the fish is brown but does not register 141F – 145F finish it in the preheated oven. I use a preheated temperature of 425F degrees. Bake for 5 to 10 minutes, depending on the thickness..

    Note 1: If there is too much oil in the pan, carefully scoop some of it out of the pan and discard once it cools.

    Note 2: I love to place the cast iron pan on top of a half sheet pan for easy carrying in and out the oven and it also prevents speckles of oil popping onto the oven floor.

  10. Once the internal temperature reaches 141F – 145F, it's done. Serve with your favorite side dish. Happy Cooking.

Recipe Notes

The two cooking techniques used in this recipe works for most fish. Some good substitutions for Mahi Mahi are Chilean Sea Bass or Halibut.

Nutrition Facts
How to cook Mahi Mahi in a Cast Iron Skillet | Mahi Mahi
Amount Per Serving
Calories 289 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 2g13%
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 166mg55%
Sodium 933mg41%
Potassium 963mg28%
Carbohydrates 1g0%
Fiber 0.3g1%
Sugar 0.03g0%
Protein 42g84%
Vitamin A 526IU11%
Vitamin C 0.02mg0%
Calcium 40mg4%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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