Pan-Seared Mahi Mahi with Pineapple Teriyaki Glaze
Ingredients
4 mahi mahi fillets (6 oz each)
2 tablespoons olive oil
Salt and pepper to taste
1/2 cup pineapple juice
1/4 cup low-sodium soy sauce
2 tablespoons honey
1 tablespoon rice vinegar
1 tablespoon fresh ginger, grated
1 clove garlic, minced
1 teaspoon cornstarch mixed with 1 tablespoon water (slurry)
1/2 cup fresh pineapple chunks
1 tablespoon toasted sesame seeds
2 tablespoons green onions, sliced
Method
Pat mahi mahi fillets dry and season both sides with salt and pepper.
Heat olive oil in a non-stick skillet over medium-high heat.
Sear mahi mahi for 3-4 minutes on each side, or until golden and cooked through. Remove and set aside.
In a small saucepan, combine pineapple juice, soy sauce, honey, rice vinegar, ginger, and garlic. Bring to a boil.
Reduce heat and simmer for 3-4 minutes, then stir in the cornstarch slurry.
Continue simmering until the glaze thickens to a syrupy consistency (about 2-3 minutes).
Stir in fresh pineapple chunks and simmer for 1 additional minute.
Spoon the glaze over the seared mahi mahi.
Garnish with sesame seeds and green onions. Serve immediately.
Nutrition per serving
- Calories320
- Fat13g
- Saturated Fat2g
- Cholesterol85mg
- Sodium520mg
- Carbs15g
- Protein35g
- Sugar10g
- Fiber1g
Nutrition is an estimate.
10 Tips for Cooking Pan-Seared Mahi Mahi with Pineapple Teriyaki Glaze:
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Pat the mahi mahi fillets completely dry before searing to ensure a golden crust.
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Don’t overcrowd the pan—cook in batches if needed to maintain high heat.
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Use a non-stick or well-seasoned skillet to prevent the fish from sticking.
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Let the fish rest at room temperature for 15 minutes before cooking for even searing.
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Prepare the teriyaki glaze ahead of time to reduce multitasking while cooking.
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Use fresh pineapple juice for a cleaner, more vibrant flavor.
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Whisk the cornstarch slurry well to avoid clumps in the sauce.
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Don’t overcook the fish—it’s done when it flakes easily with a fork.
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Add pineapple chunks at the end of the glaze simmer to preserve their texture.
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Finish with toasted sesame seeds and scallions for added texture and color.
Serve It With Suggestions:
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Jasmine or coconut rice
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Stir-fried bok choy or snap peas
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Mango slaw or cucumber salad
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Steamed edamame with sea salt
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Soba noodles tossed in sesame oil
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Crispy wonton chips or rice paper rolls
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Miso soup or clear broth soup
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Grilled corn with lime butter
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Ginger-garlic roasted carrots
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Iced green tea or a pineapple mojito
FAQ's
Q: Can I use frozen mahi mahi?
A: Yes, just be sure to thaw it completely and pat it dry before cooking to ensure a good sear.
Q: Can I make the pineapple teriyaki glaze ahead of time?
A: Absolutely! Store it in the fridge for up to 5 days and reheat gently before using.
Q: What can I substitute for mahi mahi?
A: Halibut, cod, or snapper make great alternatives if mahi mahi isn't available.
Q: Is this recipe gluten-free?
A: Use gluten-free soy sauce or tamari to make this dish gluten-free.
Q: Can I grill the mahi mahi instead of pan-searing?
A: Yes! Grilling adds a smoky flavor that pairs beautifully with the sweet glaze.
Q: How do I know when the mahi mahi is done?
A: The fish should flake easily with a fork and be opaque in the center.
Q: Can I use canned pineapple?
A: Yes, but make sure it's in juice, not syrup, and drain it well.
Q: What sides go well with Mahi Mahi with Pineapple Teriyaki Glaze?
A: Rice, stir-fried veggies, and light slaws are excellent complements.
Q: Is mahi mahi a sustainable fish?
A: It depends on the source. Look for U.S.-caught or responsibly farmed mahi mahi.
Q: Can I make Mahi Mahi with Pineapple Teriyaki Glaze spicy?
A: Add a dash of chili flakes or a bit of sriracha to the glaze for heat.
