Lightly pan-fried Mahi Mahi finished in a vibrant Creole sauce makes a quick, healthy dinner that’s both low carb and gluten-free. The recipe blends classic Creole ingredients—tomato, peppers, onion and garlic—with a subtle hint of cinnamon for warmth. If cinnamon sounds unusual with chili and peppers, try it once; it gives the sauce an unexpected depth. Omit it if you prefer a more traditional heat-forward profile.
This Creole Mahi Mahi is colourful, full of flavour and easy to prepare. I first developed this version inspired by the Creole dishes we enjoy in St Lucia, with a small nod to the island’s warm spice palette. I’ve served it several times and it’s always a hit—except the night I accidentally doubled the hot peppers and had one very surprised taster! I use a small, local seasoning pepper similar in heat to a scotch bonnet; if you’re unsure, reduce the amount or remove the seeds to tame the heat.
PAN FRIED MAHI MAHI
The fillets are gently pan-fried to seal in moisture, then finished by simmering in a spiced tomato and pepper sauce. A Creole sauce traditionally combines tomatoes, bell peppers, onion, garlic, herbs and warming spices. This version leaves out celery by request, but you can add it if you like the classic texture and flavour.
Although I don’t taste fish myself (I’m vegetarian), the recipe gets high praise from my Chief Taster, who is particular about fish. His enthusiastic response and helpful feedback have shaped the simplicity and balance of the final dish: crisp outside, tender inside, and a sauce that complements without overpowering the fish.
WHAT IS MAHI MAHI?
Mahi Mahi is a firm, flaky fish found in tropical and subtropical oceans. You may also see it listed as Dolphin Fish or Dorado on menus; this is the fish, not the mammal. It has a mild, slightly sweet flavour and works well grilled, baked, steamed or pan-fried. If Mahi Mahi isn’t available locally, substitute halibut, swordfish or fresh tuna for a similar texture and cooking ease. It’s a great source of protein and omega-3 fatty acids, making it a smart choice for low-carb meals.
WHAT TO SERVE WITH MAHI MAHI
This fish pairs well with many sides. Choose light salads, roasted vegetables or simple steamed greens to let the sauce shine. Here are a few ideas that complement the Creole flavours:
- Garlic Parmesan roasted broccoli
- Green bean casserole
- Avocado, tomato, cucumber & feta salad
- Cucumber, radish & dill salad
Creole Mahi Mahi
Pan-fried Mahi Mahi simmered in a spicy tomato and pepper sauce. Ready in about 40 minutes.
Prep Time: 10 mins | Cook Time: 30 mins | Total Time: 40 mins
Servings: 2 people | Calories: 267 kcal (per serving)
Ingredients
- 2 Mahi Mahi fillets, skin removed
- 2 tablespoons unsalted butter
- 1 small onion, peeled and chopped
- 3 tomatoes, chopped
- 2 cloves garlic, peeled and chopped
- 2 tablespoons fresh thyme
- 1 hot chilli pepper, chopped (adjust to taste)
- ½ green pepper, cut into strips
- ½ red pepper, cut into strips
- ½ cup chicken stock (or vegetable stock to keep it pescatarian)
- ½ teaspoon ground cinnamon (optional)
- ½ teaspoon paprika
- ½ teaspoon salt (adjust to taste)
- ½ teaspoon ground black pepper
Instructions
- Season the Mahi Mahi fillets with salt and black pepper.
- Heat the butter in a large frying pan over medium heat until it foams.
- Fry the fillets for about 3 minutes per side until lightly golden. Remove the fish and set aside.
- Add the chopped onion, garlic, tomatoes and thyme to the pan. Cook for 5 minutes, stirring occasionally so the vegetables don’t dry out or stick.
- Stir in the cinnamon, paprika and chopped hot pepper, then add the stock. Cook the sauce for about 5 minutes to meld the flavours.
- Add the green and red pepper strips, cover the pan and cook a further 5 minutes until the peppers are tender-crisp.
- Return the fish to the pan, spoon the sauce over the fillets, reduce the heat to low and simmer gently for 15 minutes until the fish is cooked through.
- Serve immediately with your choice of side dishes.
Notes
Net carbs are calculated as total carbohydrates minus fiber. Nutritional values provided are estimates based on the ingredient list and may vary with brand, portion size and preparation methods. Adjust spice levels to suit your palate.
Nutrition (estimate per serving)
- Calories: 267 kcal
- Carbohydrates: 15 g
- Protein: 24 g
- Fat: 13 g
- Fiber: 5 g
If you try this Creole Mahi Mahi, feel free to adapt the heat and spice levels to match your preferences. It’s a flexible, flavourful recipe that highlights the best qualities of firm white fish and makes for a satisfying, low-carb weeknight meal.