Pan-Seared Mahi Mahi with Pineapple Poke Salsa
A vibrant Hawaiian-inspired dish featuring flaky mahi mahi topped with a fresh pineapple poke salsa that balances sweet, tangy, and umami flavors. This hawaiian-inspired seafood ready in about 20 minutes blends fillets (6 oz each) mahi mahi fillets, diced fresh pineapple, soy sauce 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 fillets (6 oz each) mahi mahi fillets
- 1 cup diced fresh pineapple
- 3 tbsp soy sauce
- 1 tbsp sesame oil
- 2 stalks, thinly sliced green onions
- 1/2 tsp red chili flakes
- 2 tbsp lime juice
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp olive oil
Instructions
- Step 1: Pat dry 4 mahi mahi fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
- Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering, then add the fillets and sear for 4 minutes on each side until golden and cooked through, with the fish flaking easily.
- Step 3: Meanwhile, in a medium bowl, combine 1 cup diced fresh pineapple, 3 tbsp soy sauce, 1 tbsp sesame oil, 2 thinly sliced green onions, 1/2 tsp red chili flakes, and 2 tbsp lime juice. Mix gently until combined.
- Step 4: Remove the mahi mahi from the skillet and let rest for 2 minutes before topping each fillet with 1/4 of the pineapple poke salsa. Serve immediately.
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 20 minutes (10 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?
Hawaiian 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.
