Aggie's Kitchen

One Pot Meal: Mahi Mahi with Zucchini, Tomatoes and Corn

If you every took a peek inside my freezer, you would most likely find at least 3 or 4 different kinds of frozen fish or seafood at any given time. Salmon, mahi, red snapper, cod, shrimp…they all come in extremely useful when putting together quick healthy dinners, and I always stock up on them – especially when they are on sale or I visit Costco.

You can defrost fish straight out of the freezer is such a short amount of time which is what makes it so great for last minute meals. I defrost my fish by first taking it out of it’s sealed plastic bag and running it under cool water in your sink (I usually place it in a shallow bowl or large dish and run the water gently over it, taking time to turn it around every now and then). While the fish is defrosting you’ll have enough time to prep the rest of your meal.

(look at all those veggies!)

This is one of the easiest dinners you can put together, and you’ll feel so good about it too. Serve it as is for a light meal, or throw it over some rice for something a little more substantial.

Print Recipe

Mahi Mahi with Zucchini, Tomatoes and Corn

Yield: serves 2

Ingredients:

  • 2 mahi mahi fillets (I used frozen, 5 oz portions)
  • 1/2 cup flour
  • 1/2 teaspoon smoked paprika
  • pinch salt and pepper
  • 1 teaspoon light oil or cooking spray
  • 1 can diced tomatoes with green chiles
  • 1 medium zucchini, large dice
  • 1/2 sweet onion, diced
  • 1/2 cup fresh or frozen corn (if frozen, defrost under water first)
  • 3 tablespoons red wine vinegar

Directions:

  1. In a medium bowl, combine tomatoes (with juices), zucchini, onion, corn and vinegar. Set aside.
  2. Preheat a large skillet over medium high heat. In a shallow dish or bowl, combine flour with smoked paprika, salt and pepper. Pat your fish fillets dry with a paper towel, then gently dredge your fish in flour mixture. Add oil to skillet, then fish fillets. Cook both sides of fish until golden brown (about 2-3 minutes on each side).
  3. Pour tomato and vegetable mixture over fish and reduce to medium heat and cover. Cook covered for about 10 minutes until zucchini is just cooked through and fish can be flaked easily with a fork.
  4. Serve as is or over rice.

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26 comments on “One Pot Meal: Mahi Mahi with Zucchini, Tomatoes and Corn”

  1. This sounds incredible – I need to keep fish in the freezer more often!

  2. What a great weeknight meal Aggie. Love it. Happy Friday!! ~Heather

  3. Such a pretty dish! I cant believe its a one pot meal!

  4. fish in a one-pot dinner? sign me up!

  5. I keep stocked on frozen fish too…so easy to thaw. I love this Aggie!

  6. This looks so light and healthy – exactly what I need right now! Thanks for the post 🙂

  7. I agree, fish in the freezer is a must! Love the sound of this simple yet delicious preparation.

  8. Loved the simplicity of your recipe. And its sounding so healthy and delicious! Fantastic.

    And do join my party too. 🙂

  9. I love Costco for frozen seafood! What a great dinner.

  10. I love frozen seafood too! This looks awesome, Aggie…I love zucchini!

  11. I adore one-pot meals, and frozen seafood is always good to have on hand.

  12. One pot meals are a busy Mom’s best friend!

  13. Looks restaurant worthy! 🙂

  14. That is one gorgeous one pot meal!

  15. Great meal! I buy frozen fish from trader joes all the time. I will have to try this.

  16. I love one pot meals and the fish and veggies sounds so good!

  17. Yummy one pot meal, Aggie. Love anything and everything seafood 🙂

    ps: make some curry soon 😉

  18. How healthy and delicious! I love your fish recipes.

  19. How good does this look? I’m pinning this now! TODAY I am getting back on track with good eating (and exercise choices)…. and it’s been TOO long since I’ve made fish! Cannot wait to make this!!! I love the idea of throwing it over rice (or quinoa, etc). LOVE THIS!!!

  20. One pot meal is my bestest friend. With a crazy busy schedule I’m always looking for easy and quick dinner ideas and your veggie fish sounds like a great weeknight dinner.

  21. I love meals like this too. They are perfect for busy weeknights… yumscrum!

  22. Hi Aggie –

    Love the concept, not a fan of the method. 

    Can you tell me how the mahi’s seasoned flour coating “cooked to a golden brown” is going to survive being cooked (covered) for 10 minutes after being combined with the vegetable and vinegar mixture?  I think that the answer is, “it isn’t – it’s going to be steamed into a rubbery mess.”

    I’m all for one-pot meals, but perhaps this should be a two-pot meal.  Cook the fish and the veggies separately, combine when serving. You have to wash two pans, but it cooks in half(ish) the time, and the fish retains its GBD coating.

    ps – how cool that you got props from Dani Spies?!? Love Her!

    Thanks
    George