This quick and easy pan fried paleo mahi mahi recipe is served coated in the most amazing creamy sun dried tomato sauce, and it’s ready in just 20 minutes! The result is a healthy and comforting weeknight dinner for the whole family.
Mahi mahi has quickly become my favorite fish after salmon. It’s meaty like swordfish, yet has a much milder flavor with a subtle sweetness. I also love that it’s not too fishy and cooks very quickly, making it an easy and tasty protein for everyday. This Whole30 and keto mahi mahi recipe is healthy and delicious, and so perfect as an easy gluten free weeknight meal.
Watch a Quick Video of This Recipe
Why You’ll Love This Paleo Mahi Mahi Recipe
This paleo and Whole30 mahi mahi recipe has been our new go-to way to cook this fish. Not only is the flavor of the garlicky and creamy sun dried tomato sauce so wonderful and delicious, the fish gets cooked perfectly tender and flaky every time. The best thing is that it’s quick and easy, and the whole thing takes just 20 minutes from start to finish!
Ingredients to Cook Mahi Mahi
- mahi mahi filets: This is my favorite type of fish for this recipe but you can use any other white fish
- salt and pepper
- ghee: I love how ghee gives a buttery flavor with minimal dairy. However, you can also use any other cooking oil on hand, like avocado oil or coconut oil. Olive oil will also work.
How to Pan Fry Mahi Mahi
I used to be intimidated about cooking fish, but it’s actually so easy! The important thing to remember is to not overcook it. Otherwise, it’ll get tough and chewy. Here’s how to pan fry mahi mahi filets so they are tender and flaky every time.
- Pat dry the fish with a paper towel.
- Sprinkle all over with salt and pepper.
- Heat 1 tbsp of oil in a skillet over medium high heat. I like to use ghee, coconut oil, or olive oil.
- When the pan is hot, add the filets. Pan fry for 3-4 minutes per side.
So easy and simple. How long to pan fry mahi mahi depends on the thickness of the fish. Mine were about 1 inch thick, and 4 minutes per side came out perfectly for this Whole30 and keto mahi mahi dinner. If you want to grill mahi mahi, you can do using the same length of time, but the sauce should be made in a pan over stovetop. I find that pan frying or grilling is much quicker than the oven bake method, with better texture and flavor.
Creamy Sun Dried Tomato Sauce Ingredients
The sauce is what really pulls this paleo and Whole30 mahi mahi dish together. It’s so easy to make too, and you just need 5 simple ingredients:
- garlic: I don’t recommend using garlic powder. It won’t give the same intense and amazing flavor.
- sun dried tomatoes
- coconut milk
- dijon mustard
- baby spinach
All of these ingredients are simmered together until combined. You then nestle the mahi mahi filets in the creamy sauce and cook together for just a minute until the flavors meld together. The result is so wonderful and comforting, and the creamy sun dried tomato sauce complements the mildness of the fish so well! If you like a bit more acidity, you can also add a bit of lime juice or lemon juice, but I think it’s wonderful just the way it is.
Expert Tips
- While I love mahi mahi, you can use any white fish for this recipe. Just adjust the time you pan fry, depending on the thickness of the fish. Some other white fish you can substitute with are grouper, cod, tilapia, halibut, catfish, and haddock.
- To keep this Whole30 mahi mahi compliant and sugar free, make sure to check the ingredients for the sun dried tomatoes and dijon mustard. To keep it Whole30, I used these sun dried tomatoes packed in oil and this organic dijon mustard.
- If you are not a fan of coconut milk, I recommend using another milk with a thicker texture like homemade cashew milk. If you are looking for a keto mahi mahi dinner with dairy, heavy cream can be used as well.
- This gluten free paleo mahi mahi recipe can be served with any of your favorite veggies, but I recommend serving it with something that really soaks up the creamy sun dried tomato sauce. Some great options are cauliflower rice, mashed potatoes, or zucchini noodles!
If you enjoyed this Whole30 and keto mahi mahi recipe, you might also like…
- Chili Lime Tilapia in the Air Fryer or Oven (Paleo, Whole30, Keto)
- Grilled Keto Halibut Steaks with Basil Chimichurri Sauce (Paleo, Whole30, AIP Option)
- Whole30 & Paleo Tuna Zoodle Casserole
- Creamy Spinach Stuffed Salmon (Paleo, Whole30, Low Carb)
- Paleo Shrimp Alfredo with Artichokes Hearts (Whole30, Keto, AIP)
Paleo Mahi Mahi in Creamy Sun Dried Tomato Sauce (Whole30, Keto)
Video
Ingredients
- 4 6-oz mahi mahi filets or any white fish
- Salt and pepper to taste
- 2 tbsp ghee divided – or your favorite cooking oil
- 4 garlic cloves minced
- 1/4 cup sun-dried tomatoes packed in oil chopped
- 1 cup full-fat coconut milk or heavy cream for keto
- 2 tsp dijon mustard or 1 tbsp lemon juice
- Optional: 1/2 tsp red pepper flakes
- 2 cups packed baby spinach
Instructions
- Pat dry the mahi mahi filets and sprinkle with salt and pepper on both sides.
- Heat 1 tablespoon of ghee in a nonstick skillet over medium high heat.
- Pan fry the mahi mahi for 3-4 minutes on each side, depending on their thickness. Remove from pan and set aside.
- Add the remaining tablespoon of ghee to the skillet, and add minced garlic. Cook stirring for 1 minute until fragrant.
- Add sun-dried tomatoes, coconut milk, dijon mustard, and red pepper flakes, if using. Scrape the bottom of the skillet with a wooden spoon while the mixture heats up.
- Once the sauce starts to boil, add spinach. As soon as the spinach is wilted and cooked down, add the mahi mahi filets back in to the skillet.
- Simmer for 1 minute, while spooning the sauce over the fish. Serve immediately.
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This was delicious. I’m always afraid to cook Mahi Mahi, since I’ve messed it up before, but this was basically foolproof. I added a little extra coconut milk and spinach to stretch out the sauce to cover the mashed potatoes that I served it with. A definite make again.
We went to the Florida Keys and caught a lot of Mahi Mahi. I need a lot of recipes. This one was delicious and good for you too. Also easy to make. Quick week night meal. Next time I think I’ll make riced cauliflower to go with.
Thanks
Wonderful! Thank you so much.
Easy and delicious! My two favorite words. (I had to sub dairy free creamer for the coconut milk.) Thank you!
So glad it worked out with the substitution. Thanks so much for leaving a review!
Eating this now, and wow! So good definitely going on our menu for the weekdays. I also bought your book ☺️ Thank you for sharing!
Yay! Thank you so much!!
Much loved recipe now in our house. Was also delightful with shrimp in place of mahi!
YUM, now I have to try it with the shrimp! Thanks so much.
Absolutely delicious! I didn’t have spinach so subbed a frozen bag of kale. Definitely adding to frequent recipes. Thank you!
Excellent!! This is my go to recipe when cooking our fish. Tonight, Made it with chicken this time (since my kids don’t like fish) … DELICIOUS!
Thank you so much! What a great idea to use chicken. I’ll have to try that next time.
I made this for dinner last and Oh My…it was the best! My husband kept saying, “this is very good” The sauce has so much flavor, its easy and healthy too!! I served roasted potatoes as a side. Next time I will add more spinach. It’s definitely a keeper and pinned under my “Favorites” Thank you for the wonder recipe!
Thank you so much! So happy you and your husband enjoyed it. 🙂
Can I use frozen mahi mahi for this recipe?
I would defrost it first. Or you’ll have to cook it much longer.
This was a really good dish, only thing I added to it was glazing the Mahi Mahi in a lemon, butter, and garlic glaze with the salt and pepper. And instead of pan searing it, I just use our Combi Cooker now to give it a nice sear. Turned out great on the first try, but I want to keep making it a bit more until I can get it just right. (Guess that show The Bear has made me a bit of a perfectionist about food now lol)
Sounds delicious! Thank you so much for leaving a review and listing the adjustments you made. And yes chef! Love that show haha.
So delicious! I’m so glad I found this site. I’ve been doing the 10-day Detox by Mark Hyman and I needed a recipe for Mahi that worked within his detox guidelines. This recipe was perfect. I added extra spinach because I just love it. I will definitely make this again. Thank you Jean!
Thank you so much for leaving a review, Jilla! Love that you enjoyed this recipe, and I hope the rest of your detox goes well.