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:
Crispy Skin Salmon and Vegetables
Instant Pot Salmon and Vegetables
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How to cook Mahi Mahi in a Cast Iron Skillet | Mahi Mahi
Equipment
- 1 13 inch cast iron skillet
Ingredients
- 2 pounds mahi mahi fish skinless, boneless. Cut into 4 portions
- 3 tablespoons avocado oil
- 1 1/4 teaspoons kosher salt
- 1/2 teaspoon freshly ground black pepper
- 3/4 teaspoon chili powder
- 1/2 teaspoon ground cumin
Instructions
PREHEAT THE OVEN 425F DEGREES. AND SEASON THE MAHI MAHI
- Rinse and dry the fish thoroughly2 pounds mahi mahi fish
- Coat the fish portions with 2-3 teaspoons avocado oil.3 tablespoons avocado oil
- 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.1 1/4 teaspoons kosher salt, 1/2 teaspoon freshly ground black pepper, 3/4 teaspoon chili powder, 1/2 teaspoon ground cumin
- Heat a cast iron skillet. Use medium high to high heat.[This takes about 2 to 3 minutes.
- Once the pan is hot add 2 tablespoons avocado oil or enough to coat the bottom of the pan.3 tablespoons avocado oil
- The oil is ready when you see ripples in the pan. [This happens quickly since the pan is preheated.
- 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.
- 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.
- 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.
- Once the internal temperature reaches 141F – 145F, it's done. Serve with your favorite side dish. Happy Cooking.
Notes
Nutrition
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