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Caribbean cuisine is known for its bold spices, vibrant flavors, and fresh seafood, and this Spicy Caribbean Mahi Mahi is the perfect example of that. Combining tender, flaky fish with a rich, spiced tomato broth, this dish brings warmth and depth to the table with every bite.
Unlike grilled or pan-seared fish, which can sometimes dry out, poaching in a flavorful tomato-based court bouillon ensures the fish remains moist and infused with delicious aromatics. The result? A dish that is both comforting and refreshing—perfect for weeknight dinners or special occasions alike.
If you’re looking for a healthy, easy-to-make seafood dish with a kick of Caribbean spice, this Mahi Mahi Poached in Spiced Tomato Broth is exactly what you need.
What Makes This Dish So Special?
1. A Foolproof Cooking Method
Poaching fish in a tomato-based broth is one of the best ways to ensure a tender, juicy fillet. Unlike grilling or pan-searing, which requires careful timing and technique, poaching is gentle and forgiving—perfect for home cooks of all skill levels.
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2. Layers of Flavor in Every Bite
The combination of garlic, shallots, scallions, and a touch of red pepper flakes creates a bold, yet balanced heat that complements the natural sweetness of the tomato sauce. Add a squeeze of fresh lemon juice at the end, and you’ve got a dish that’s both hearty and refreshing.
3. Versatile and Customizable
While this recipe calls for mahi mahi, the technique works beautifully with snapper, halibut, cod, or even shrimp and scallops. You can also adjust the spice level to suit your preference, making it as mild or fiery as you like.
4. A Healthy and Nourishing Meal
Mahi mahi is a lean, high-protein fish, rich in omega-3 fatty acids and essential nutrients. The tomato-based sauce is light yet satisfying, making this dish an excellent choice for those looking for a flavorful meal without excess calories.
A Bold Fusion of Flavor (Ingredients)
- 1 lb Mahi Mahi Fillets (or any firm white fish)
- 5-6 Green Scallions (thinly sliced)
- 5 cloves Garlic (minced)
- 3 Shallots (thinly sliced)
- 3 tbsp Olive Oil
- 8 oz Tomato Sauce (high-quality)
- ¼-½ tsp Red Pepper Flakes (adjust for spice preference)
- 2 Bay Leaves
- ¾ tsp Kosher Salt
- Black Pepper (to taste)
- ¾ cup Water (divided)
- Juice of ½ Lemon
- Chopped Parsley (for garnish)
- 2 cups Cooked White Rice (sticky, for serving)
A Taste of the Caribbean (Directions)
1. Create the Aromatic Base
Heat olive oil in a skillet over medium-low heat. Sauté scallions, garlic, and shallots until soft and translucent.
2. Build the Flavorful Broth
Stir in tomato sauce, red pepper flakes, bay leaves, salt, black pepper, and ½ cup of water. Let it simmer uncovered for 10 minutes until thickened.
3. Poach the Fish
Add the remaining ¼ cup of water, then gently place the mahi mahi fillets into the sauce. Cover and poach for 8 minutes, then flip and cook for another 7-8 minutes until tender.
4. Add the Final Touches
Remove from heat, squeeze lemon juice over the fish, and garnish with parsley.
5. Serve and Enjoy
Plate the fish over sticky white rice, spooning the rich tomato sauce on top.
A Nutritious Caribbean Delight (Nutritional Information Per Serving)
- Calories: 226 kcal
- Carbohydrates: 12g
- Protein: 22g
- Fat: 9g
- Saturated Fat: 1g
- Cholesterol: 82mg
- Sodium: 1221mg
- Potassium: 818mg
- Fiber: 2g
- Sugar: 6g
- Vitamin A: 810 IU
- Vitamin C: 11.1mg
- Calcium: 43mg
- Iron: 2.4mg
Tips for Making the Best Caribbean Poached Fish
1. Use Fresh, Firm White Fish
Mahi mahi is ideal because it holds its shape well when poached, but snapper, grouper, cod, or halibut are also great choices. Avoid delicate fish like tilapia, which may fall apart in the broth.
2. Don’t Rush the Aromatics
Sautéing garlic, shallots, and scallions until soft and fragrant creates a deep flavor base for the broth. Take your time with this step—your patience will be rewarded.
3. Control the Heat Level
This dish gets its spice from red pepper flakes, but if you love extra heat, consider adding a splash of Caribbean hot sauce, diced Scotch bonnet peppers, or cayenne pepper.
4. Keep the Broth Light Yet Flavorful
The tomato sauce should be loose enough to poach the fish but still rich in flavor. If it becomes too thick, add a little extra water or broth. If it’s too thin, let it simmer a bit longer before adding the fish.
5. Add a Fresh Finish
A squeeze of fresh lemon juice just before serving brightens the dish and enhances the Caribbean flavors. A sprinkle of chopped parsley or cilantro adds an extra layer of freshness.
Serving Suggestions: How to Enjoy This Dish
1. Classic Caribbean Style
Serve the poached mahi mahi over sticky white rice to soak up the flavorful broth. Add a side of fried plantains or a simple cucumber salad for a complete island-style meal.
2. With Whole Grains
For a healthier twist, try serving the fish over quinoa, brown rice, or couscous. These grains provide a nutty contrast to the bright, spicy tomato sauce.
3. Pair with Crusty Bread
A slice of crusty bread or a warm roti is perfect for scooping up the extra sauce.
4. As a Seafood Medley
Expand the dish by adding shrimp, calamari, or scallops to the poaching liquid for a Caribbean seafood stew.
5. Wine Pairing
A crisp Sauvignon Blanc, Albariño, or dry Rosé pairs beautifully with the acidity of the tomato broth and the lightness of the fish.
Frequently Asked Questions
What Is a Court Bouillon?
A court bouillon is a flavored poaching liquid used to cook fish, shellfish, and other proteins gently. Traditional French court bouillon includes wine, water, onions, and herbs, but this Caribbean version incorporates spiced tomato sauce and aromatics to create a more robust flavor.
Can I Use Frozen Fish?
Yes, but make sure to thaw it completely and pat it dry before poaching. This ensures the fish cooks evenly and absorbs the flavors of the broth.
Is This Dish Spicy?
It has a mild to moderate heat level, depending on how much red pepper you use. If you prefer a milder version, reduce the red pepper flakes or leave them out entirely. For extra heat, add hot sauce or fresh chilies.
Can I Make This Dish Ahead of Time?
Yes! You can prepare the tomato broth ahead of time and refrigerate it for up to two days. When you’re ready to serve, simply reheat the broth and poach the fish just before eating.
How Do I Store and Reheat Leftovers?
- Storage: Keep leftovers in an airtight container in the refrigerator for up to 3-4 days.
- Reheating: Gently reheat in a skillet over low heat to prevent overcooking the fish. If the sauce has thickened, add a splash of water or broth to loosen it.
Can I Make This Dish Without Fish?
Absolutely! You can substitute tofu or chickpeas for a plant-based version. The flavors of the tomato broth work beautifully with vegetables like bell peppers, zucchini, and spinach.
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What’s the Difference Between This and Creole Court Bouillon?
Creole-style court bouillon is thicker and often includes a roux, making it more like a stew. It also uses Creole seasoning and sometimes includes bell peppers and celery. This Caribbean version is lighter, brothier, and more tomato-forward.
Conclusion: A Dish That Captures the Spirit of the Caribbean
Spicy Caribbean Mahi Mahi is more than just a recipe—it’s a celebration of island flavors, fresh seafood, and bold spices. This dish proves that simple ingredients, when combined thoughtfully, can create something truly special.
Whether you’re a seafood lover looking for a healthy, vibrant meal or someone who enjoys exploring new flavors, this dish delivers on every level. The gentle poaching method keeps the fish moist, the aromatic tomato broth brings warmth and spice, and the bright citrus finish ties everything together beautifully.
Best of all, this recipe is versatile and easy to make, allowing you to experiment with different proteins, spice levels, and side dishes. So, the next time you’re craving something flavorful and comforting, let this dish transport you to the Caribbean—one delicious bite at a time.
Now, grab a plate, spoon on that rich tomato broth, and enjoy the magic of Caribbean Poached Mahi Mahi!