Mahi-Mahi with Spicy Tomato-Fennel Sauce


Check for sustainable mahi-mahi options at 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.

Mahi-Mahi with Spicy Tomato-Fennel Sauce
Photo: Jason Donnelly
Active Time:
20 mins
Total Time:
20 mins


  • 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

  • teaspoon salt

  • cup dry white wine

  • ½ cup seafood or fish stock

  • 1 pint cherry tomatoes, halved

  • cup pitted Kalamata olives, halved

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


  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.

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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