Mahi-Mahi with Spicy Tomato-Fennel Sauce

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Check for sustainable mahi-mahi options at SeafoodWatch.org. And don't chuck the greens that grace a fennel bulb! Those fronds brighten and carry the flavors of this ultra-quick dinner. If your bulb doesn't have fronds, sub fresh dill in their place.

By
Hilary Meyer
Hilary Meyer
Hilary Meyer
Hilary Meyer is a freelance recipe developer, tester and content creator. After graduating from culinary school, she started working as a freelancer in the EatingWell Test Kitchen in 2006, developing and testing recipes.
EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

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Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Mahi-Mahi with Spicy Tomato-Fennel Sauce
Photo: Jason Donnelly
Active Time:
20 mins
Total Time:
20 mins
Servings:
4
Nutrition Profile:
Low-Carb Nut-Free Dairy-Free Soy-Free Heart-Healthy Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 4 tablespoons extra-virgin olive oil, divided

  • 1 large bulb fennel, cored and thinly sliced, plus 1/4 cup chopped fronds for garnish

  • 2 cloves garlic, sliced

  • 1/4-1/2 teaspoon crushed red pepper

  • ⅛ teaspoon salt

  • ⅓ cup dry white wine

  • ½ cup seafood or fish stock

  • 1 pint cherry tomatoes, halved

  • ⅓ cup pitted Kalamata olives, halved

  • 1 ¼ pounds mahi-mahi fillets, cut into 4 portions

Directions

  1. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add fennel, garlic, crushed red pepper to taste and salt. Cook, stirring occasionally, until softened and beginning to brown, about 4 minutes. Add wine and cook, stirring, until almost evaporated, about 1 minute. Add stock, tomatoes and olives.

  2. Nestle mahi-mahi into the sauce. Adjust heat to maintain a lively simmer. Partially cover and cook for 4 minutes. Flip the fish and continue cooking until the tomatoes are softened and the fish is opaque in the center, 4 to 6 minutes more.

  3. Drizzle with the remaining 2 tablespoons oil and sprinkle with the fennel fronds, if using.

Originally appeared: EatingWell Magazine, April 2021

Nutrition Facts (per serving)

474 Calories
20g Fat
9g Carbs
59g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. fish & 3/4 cup sauce
Calories 474
% Daily Value *
Total Carbohydrate 9g 3%
Dietary Fiber 3g 11%
Total Sugars 4g
Protein 59g 118%
Total Fat 20g 26%
Saturated Fat 3g 15%
Cholesterol 228mg 76%
Vitamin A 1709IU 34%
Sodium 639mg 28%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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