Pan-Seared Mahi Mahi with Pineapple-Poke Salsa
A vibrant Hawaiian-inspired dish featuring seared mahi mahi topped with a fresh pineapple and poke-style salsa bursting with tropical flavors. This seafood-inspired seafood ready in about 25 minutes blends 6 oz each mahi mahi fillets, finely diced pineapple, diced small fresh ahi tuna into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 pieces, 6 oz each mahi mahi fillets
- 1 cup, finely diced pineapple
- 1/2 cup, diced small fresh ahi tuna
- 1/4 cup, finely chopped red onion
- 2 stalks, thinly sliced scallions
- 3 tbsp soy sauce
- 1 tbsp sesame oil
- 2 tbsp, fresh lime juice
- 1 tsp, grated ginger
- 2 tbsp vegetable oil
- to taste salt
- to taste black pepper
- 1 tbsp, toasted sesame seeds
Instructions
- Step 1: Pat dry 4 mahi mahi fillets (6 oz each) with paper towels and season both sides with salt and black pepper to taste.
- Step 2: Heat 2 tbsp vegetable oil in a large non-stick skillet over medium-high heat until shimmering, about 2 minutes.
- Step 3: Add the mahi mahi fillets to the pan and sear for 4 minutes on each side until a golden crust forms and the fish flakes easily with a fork.
- Step 4: While the fish cooks, combine 1 cup finely diced pineapple, 1/2 cup diced fresh ahi tuna, 1/4 cup finely chopped red onion, and 2 thinly sliced scallions in a bowl.
- Step 5: Whisk together 3 tbsp soy sauce, 1 tbsp sesame oil, 2 tbsp fresh lime juice, and 1 tsp grated ginger, then pour over the pineapple-poke mixture and toss gently to combine.
- Step 6: Serve each mahi mahi fillet topped generously with the pineapple-poke salsa and sprinkle 1 tbsp toasted sesame seeds over the top for a nutty crunch.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Mahi Mahi with Pineapple-Poke Salsa take to make?
Total time is about 25 minutes (15 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Pan-Seared Mahi Mahi with Pineapple-Poke Salsa?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Pan-Seared Mahi Mahi with Pineapple-Poke Salsa?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Mahi Mahi with Pineapple-Poke Salsa for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Pan-Seared Mahi Mahi with Pineapple-Poke Salsa?
Seafood seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
