Sheet Pan Blackened Mahi-Mahi in Crisp Butter Lettuce Cups

This dish is all about bold flavor with a fresh, light finish. The mahi-mahi is coated in smoky blackening spices and roasted until flaky and tender, then tucked into cool, crisp butter lettuce cups. A bright mango slaw adds sweetness and crunch, while a creamy coconut-lime sauce brings everything together with a smooth, tangy finish.

It’s vibrant, high in protein, and perfect when you want something satisfying without feeling heavy.

Prep Time: 20 minutes

Cook Time: 12–15 minutes

Total Time: 30–35 minutes

Servings: 4

Ingredients

The Sheet Pan

1 ½ lbs mahi-mahi fillets

1 tbsp olive oil

1 tbsp blackening seasoning (smoked paprika, cayenne, garlic powder, onion powder, oregano, thyme)

Pinch of salt

The Mango Slaw

1 cup shredded red cabbage

½ ripe mango, julienned

¼ cup fresh cilantro, chopped

Juice of 1 lime

Pinch of salt

The High-Protein Coconut-Lime Crema

½ cup Greek yogurt

2 tbsp coconut cream

Zest and juice of 1 lime

1 tsp honey

Pinch of salt

The Assembly

1 head butter lettuce, leaves separated and washed

Instructions

Preheat the oven
Set oven to 220°C (425°F) and line a sheet pan with parchment.

Prepare the fish
Pat mahi-mahi dry with paper towels for better seasoning adhesion.

Season generously
Rub fish with olive oil, then coat evenly with blackening seasoning and a pinch of salt.

Arrange on sheet pan
Place fillets in a single layer with space between each piece.

Bake the fish
Roast for 12–15 minutes until opaque and flaky.

Make the mango slaw
In a bowl, combine cabbage, mango, cilantro, lime juice, and salt. Toss gently and set aside.

Prepare the crema
Mix Greek yogurt, coconut cream, lime zest, lime juice, honey, and salt until smooth and creamy.

Check the fish
Remove from oven and let rest for 2–3 minutes, then flake into large chunks.

Assemble lettuce cups
Spoon fish into butter lettuce leaves.

Finish and serve
Top with mango slaw and drizzle with coconut-lime crema. Serve immediately.

Tips

Pat fish dry to help spices stick and create better texture.

Use fresh lime juice for brighter flavor.

Don’t overcook mahi-mahi; it should stay moist and flaky.

Adjust cayenne in seasoning to control heat.

Use ripe but firm mango for best texture.

Chill crema slightly before serving for better consistency.

Choose large lettuce leaves for easy wrapping.

Add a light drizzle of olive oil before serving for richness.

Taste slaw and adjust lime and salt balance.

Serve immediately for crisp lettuce and fresh texture.

Variations

Swap mahi-mahi with tilapia or cod.

Add avocado slices for extra creaminess.

Use pineapple instead of mango for a tropical twist.

Add sliced jalapeños for extra heat.

Turn into tacos using tortillas instead of lettuce.

Add shredded carrots to the slaw for color and crunch.

Use spicy mayo instead of coconut crema.

Grill the fish instead of baking.

Add crushed peanuts or cashews for crunch.

Make it a bowl with rice or quinoa as a base.

Q & A

Can I use frozen mahi-mahi?
Yes, thaw completely and pat dry before cooking.

What does blackened seasoning taste like?
It’s smoky, slightly spicy, and deeply savory.

Can I make the crema ahead?
Yes, up to 2 days in advance in the fridge.

Is this dish spicy?
Mild to medium, depending on cayenne level.

Can I grill instead of bake?
Yes, grilling adds extra smoky flavor.

What if I don’t like cilantro?
Use parsley or skip it altogether.

Are lettuce cups filling enough?
Yes, but you can add rice or quinoa if needed.

Can I make it dairy-free?
Use a plant-based yogurt alternative.

How do I store leftovers?
Store components separately and assemble fresh.

What sides go well with this?
Rice, roasted veggies, or a light salad.

Nutrition

(Approx. per serving)

Calories: 280–320

Protein: 30–34g

Carbohydrates: 12–16g

Fat: 12–16g

Fiber: 2–3g

Sugar: 6–8g

Conclusion

These blackened mahi-mahi lettuce cups are a great mix of bold and refreshing. The smoky, spiced fish pairs perfectly with the sweet crunch of mango slaw and the creamy coconut-lime sauce. It’s light but still satisfying, easy to prepare, and flexible enough to adapt to your taste. Whether you’re keeping things low-carb or just want something fresh and flavorful, this is a recipe worth repeating.