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Olive Oil-Poached Mahi Mahi

Gently cooking lean, firm mahi mahi in a warm bath of peppery extra-virgin olive oil gives the fish a wonderfully tender and silky texture.

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Tip: If you can’t find small mahi mahi fillets, simply buy 1 or 2 larger ones and cut them to make 4 small fillets. Garnish with a little extra parsley and serve with lemon wedges to squeeze over top of the fish.

Prep Time
40 min
40 min


  • 4 4-oz boneless, skinless mahi mahi fillets, patted dry (about 1 inch thick; substitute with swordfish if you can't find mahi mahi but ensure it's caught from the North Atlantic or Eastern Pacific coast.
  • 1/4 tsp sea salt
  • 1 cup extra-virgin olive oil
  • 1 lb asparagus, trimmed
  • 3 tbsp olive oil
  • 1 yellow onion, finely chopped
  • 1/4 tsp ground black pepper
  • Pinch red pepper glakes
  • 10 Castelvetrano or other green olives, pitted and finely chopped
  • 1 small head garlic, cloves crushed or minced (TIP: This recipe uses a lot of garlic, which we love! Feel free to reduce the amount if you are less enthusiastic about it.)
  • 1 cup drained jarred roasted red peppers roughly chopped
  • 2 tbsp capers, drained, rinsed and roughly chopped
  • 1/2 cup dry white wine
  • 1/2 cup each roughly chopped fresh basil and fresh parsley + additional for garnish
  • 1 tbsp fresh lemon juice + lemon wedges for serving


1. Prepare fish: Preheat oven to 250°F. Sprinkle fish with salt; set aside.

2. In a 10-inch ovenproof skillet with a tight-fitting lid, heat extra-virgin olive oil on medium-low until an instant-read thermometer reads 180F when inserted in oil, about 3 minutes. Turn off heat. Add fish, spooning oil over top. Cover with lid.

3. Transfer to oven; bake, turning fish once, until fish flakes easily when tested with a fork, about 15 minutes. Using a slotted spoon, transfer fish to a large plate and cover to keep warm. Discard oil.

4. Meanwhile, prepare asparagus: Cut asparagus tips from stalks; set tips aside. Thinly slice stalks crosswise; set aside.

5. In a separate large skillet, heat olive oil on medium-high. Add onion, black pepper and pepper flakes and sauté, stirring occasionally, until slightly golden, about 4 minutes. Add olives, garlic, red peppers and capers and sauté until fragrant, about 2 minutes.

6. Add wine and bring to a simmer. Cook, stirring, until evaporated, 2 to 3 minutes. Add asparagus tips and stalks and sauté until tender-crisp, about 1 minute. Remove from heat; add basil, parsley and lemon juice; toss to combine. Divide among plates. Top with fish, dividing evenly. Garnish with additional basil and parsley; serve with lemon wedges. 

Nutrition Information

  • Serving Size 1 fillet and 1/4 asparagus
  • Calories 305
  • Carbohydrate Content 13 g
  • Cholesterol Content 107 mg
  • Fat Content 15 g
  • Fiber Content 4 g
  • Protein Content 30 g
  • Saturated Fat Content 2 g
  • Sodium Content 577 mg
  • Sugar Content 3 g
  • Monounsaturated Fat Content 10 g
  • Polyunsaturated Fat Content 2 g