Baked Mahi Mahi Sheet Pan Meal with Veggies


This easy Baked Mahi Mahi with Veggies is an all-in-one healthy dinner that’s super easy to make and it’s delicious! You’ll love the firm white fish, tender veggies, and fragrant Mediterranean spices.

close up shot of three mahi mahi fillets topped with yogurt and mint leaves

An Easy & Healthy Seafood Dinner

You guys. You GUYS! I’m not sure I even have words for this one! Let me just say that this way of cooking fish may just be your new go-to. It’s that good!

I absolutely love sheet pan dinners, and I also love mahi mahi. But, when you put the two together with plenty of tender veggies, mouthwatering chickpeas, coriander, cumin, parsley, yogurt and other Macedonian goodies, you’ve got a seriously special meal.

And, the best part? It’s all so easy! This dish is as simple to make as any sheet-pan chicken dinner, but it will bring a unique and tempting flavor to your weeknight rotation. Something different, yet similar and comforting.

cutting into baked mahi mahi with a fork

What You’ll Need

Although this dinner idea might seem out of the ordinary, thanks to the Macedonian flavors (think Mediterranean meets Near East), it’s actually made up of familiar, everyday ingredients.

  • Fish: For this recipe, I use 4 mahi mahi fillets, about 6 ounces each.
  • Olive Oil: You’ll need about 1 ½ tablespoons of good olive oil, divided. Some gets drizzled over the veggies, and some over the fish.
  • Herbs & Spices: For this recipe, we’ll be using a teaspoon each of smoked paprika, cumin, coriander, garlic powder and thyme. It’s going to be delicious!
  • Salt & Pepper
  • Zucchini: Wash and cut your zucchini into one-inch thick slices.
  • Bell Pepper: Chop up one red bell pepper.
  • Onion: Peel one onion and cut it into 8 wedges. I prefer red onions for this dish, but any kind will work!
  • Chickpeas: Drain and rinse one 15-ounce can of chickpeas, then pat them dry with paper towels. You can also use leftover cooked chickpeas, if you have any, or cook your own before making this meal.
  • Mint or Parsley: I like garnishing my dish with freshly chopped mint or parsley.
  • Yogurt: For serving, optional, but, like, totally recommended.
  • Lemon Wedges: For serving.

What Does Mahi Mahi Taste Like?

  • If you’ve never had baked mahi mahi, you’re in for a treat! Mahi mahi is a very popular fish because of its mild, clean flavor and firm texture. It’s similar to swordfish, and the darker parts of the fillets have a stronger taste than the pale parts. This summer, you need to try my Grilled Mahi Mahi with Balsamic Tomato Salad! 🍽

Is Mahi Mahi Healthy?

  • Definitely! Most wild-caught seafood is very good for you, and mahi mahi is no exception. It’s high in Omega-3 fatty acids and protein.
  • Mahi mahi also contains B vitamins, which are very important and keep anemia at bay. Potassium, selenium and other minerals are also found in a serving of mahi mahi.
seasoning rub in a glass mixing bowl

How To Make Baked Mahi Mahi with Veggies

Making this dish is simple! If you’re looking to start teaching your older kids more about how to cook, this is a good one to get them started with. There are veggies to peel and cut (with supervision), measuring and mixing spices, and timing the bake.

  1. Prep Oven, Pan & Seasoning Blend: Preheat the oven to 450˚F. In a small mixing bowl, combine the paprika, cumin, coriander, garlic powder, thyme, salt and pepper. Set aside. Line a large sheet pan with parchment paper or aluminum foil.
  2. Season & Bake Veggies: Place the prepared zucchini, peppers, onions and chickpeas on the sheet pan; drizzle with 1 tablespoon oil, and toss with half of the spice mixture. Spread out in one single layer and bake for 15 minutes.
  3. Season & Bake Fish: In the meantime, coat the fish with the remaining oil and remaining spice mixture; rub in the spice all around the fillets. Remove the sheet pan from the oven and nestle the seasoned mahi mahi between the veggies. Bake for 10 more minutes, or until the fish is cooked through.
  4. Let Rest & Serve: Remove the sheet pan from the oven and let it stand for 5 minutes. Garnish with mint or parsley. Serve with yogurt and lemon wedges, if desired.
arranged zucchini slices, chickpeas, red bell pepper, and red onions in a white skillet

Tips for Success

Even a recipe as easy as this one can be tricky if you’re not used to cooking fish. Here are a few tips to help you make the most of your baked mahi mahi.

  • Room Temp Is Best: Most meats, including fish, cook best if you remove them from the fridge a little while before cooking them. Try taking your mahi mahi fillets out of the refrigerator about 20 to 30 minutes before cooking. The result will be more tender and juicy.
  • Don’t Skip the Resting Time: Letting your fillets rest after cooking allows them to stabilize. The juices won’t run out when you cut into them, and they’ll be juicier and more flavorful.
  • Cook Times are Approximate: How long the fish takes to cook really depends on your oven and the thickness of each fillet. So test them early, and be ready to take them out if they cook too quickly. You can set them aside on a warmed plate to rest while the veggies finish cooking, if necessary.
  • FYI: Fish is cooked through when internal temperature registers at 145˚F. Use an instant read thermometer to check for doneness.
four mahi mahi fillets arranged over zucchini, chickpeas, onions, and peppers

Serving Suggestions

This easy dinner is really complete as-is: you’ve got the fish, the veggies, and of course the chickpeas, so it’s a very filling meal! But, if you are serving a crowd, or need some sides to round things out, here are some ideas:

  • Bread: Mmmm, bread. I adore it, don’t you? Bread goes so well with baked mahi mahi and veggies. Try my No Knead Skillet Olive Bread for a side that’ll have your mouth watering!
  • Sweet Potatoes: I absolutely love sweet potatoes. 🍠 This is a good meal to serve alongside a simple baked sweet potato with butter, or you could drizzle on maple syrup for a sweet side. I also like making these Crispy Sweet Potato Wedges for a tasty, munchable side.
  • Salad: Go veggie crazy! Why not, right? You could do a simple garden salad with your favorite vinaigrette, but if you really want to wow everyone, try this gorgeous Roasted Butternut Squash Salad studded with pepitas, pomegranate arils, goat cheese and more. It’s a dish you won’t forget!
overhead shot of a white skillet with mediterranean veggies and mahi mahi fillets

How to Store and Reheat Leftovers

  • To refrigerate, place leftover fish and veggies in shallow, airtight containers. Cooked fish can be stored in the fridge for 3-4 days.
  • To reheat, place in a baking dish and cover with foil. Bake in a low oven (275°F) just until heated through; do not overcook.

ENJOY!

Roasted Mahi Mahi with Veggies

Prep Time10 mins

Cook Time25 mins

Total Time40 mins

This easy Baked Mahi Mahi with Veggies is an all-in-one healthy dinner that’s very easy to make and it tastes SO GOOD!

Ingredients

  • 4 mahi mahi fillets, about 6-ounces each
  • 1-½ tablespoons olive oil, divided
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • 1 teaspoon salt
  • ½ teaspoon fresh ground black pepper, or to taste
  • 1 zucchini, cut into 1-inch slices
  • 1 red bell pepper, chopped
  • 1 red onion, cut into 8 wedges
  • 1 can (15.5 ounces) garbanzo beans, drained, rinsed, and dried with paper towels
  • Fresh chopped mint or parsley, for garnish, optional
  • Yogurt, for serving, optional
  • Lemon wedges, for serving

Instructions 

  • Preheat oven to 450˚F.

  • In a small mixing bowl combine paprika, cumin, coriander, garlic powder, thyme, salt, and pepper. Set aside.

  • Line a large sheet pan with parchment paper or aluminum foil. You can also use a large ovenproof pan.
  • Add prepared zucchini, peppers, onions, and chickpeas to the sheet pan; drizzle with 1 tablespoon oil and toss with half of the spice mixture.

  • Spread out in one single layer and bake for 15 minutes.

  • In the meantime, coat fish with remaining oil and remaining spice mixture; rub in the spice all around the fillets.

  • Remove sheet pan from oven; push around the veggies to make room for the fillets.

  • Nestle mahi mahi in between the veggies.

  • Bake for 10 to 12 more minutes, or until mahi mahi is cooked through.

  • Remove from oven and let stand 5 minutes.

  • Garnish with mint or parsley.

  • Serve with yogurt and lemon wedges.

Nutrition Facts

Roasted Mahi Mahi with Veggies

Amount Per Serving

Calories 378
Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 1g5%

Cholesterol 103mg34%

Sodium 722mg30%

Potassium 1171mg33%

Carbohydrates 37g12%

Fiber 10g40%

Sugar 9g10%

Protein 37g74%

Vitamin A 1577IU32%

Vitamin C 50mg61%

Calcium 106mg11%

Iron 6mg33%

* Percent Daily Values are based on a 2000 calorie diet.

Keywords: baked mahi mahi, cooking mahi mahi, sheet pan meals

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