How to Cook Wahoo Ono

Wahoo is a lean, firm fish with a mild flavor and is versatile enough to be cooked in a variety of ways. The fish is found primarily in the tropical Pacific waters, especially off the shores of the Hawaiian islands, where it is more commonly referred to as "ono." Whatever you call it, wahoo's firmness makes it suitable for both grilling and poaching, as well as for a simple oven preparation.

A white fish fillet is sitting in a pan. (Image: Tuned_In/iStock/Getty Images)

Grilled Wahoo

Step 1

Submerge the wahoo fillets in a bowl of a marinade of your choice, such as an olive oil-based marinade with lemon juice, salt, pepper and garlic powder, or an Asian-inspired soy sauce-based marinade that includes ginger, chili paste and sesame oil.

Step 2

Cover the bowl with plastic wrap and place it in the refrigerator, allowing the wahoo fillets to marinate for 20 minutes to an hour.

Step 3

Prepare your grill by brushing the grill grates with canola oil and bringing the heat to a medium-high.

Step 4

Remove the wahoo fillets from the marinade and place them on the hot grill. Close the grill and let the fillets cook for about four minutes on each side, until the fish easily flakes with a fork. FoodSafety.gov recommends all fin fish be cooked to 145 degrees Fahrenheit for safe consumption. Use a meat thermometer to determine the temperature of the fillets.

Poached Wahoo

Step 1

Drizzle a large saucepan with olive oil and add aromatics, such as chopped garlic and onion, and fresh herbs, such as basil and rosemary, to flavor the wahoo.

Step 2

Add 1 to 2 inches of the poaching liquid to the saucepan. You can use liquids such as water, white wine, vegetable stock or coconut milk. You can also add additional flavorings to the liquid, such as stewed tomatoes for a tomato broth or curry paste to poach the fish in a curry sauce.

Step 3

Heat the liquid on the stove to 155 degrees Fahrenheit. Use a food thermometer to make sure you get it to the right temperature.

Step 4

Add the fish to the hot liquid, slightly reducing the heat to maintain a temperature of 150 F. Cover the saucepan and let the fish simmer in the liquid for roughly 6 to 10 minutes, or until the poached wahoo flakes easily and has reached an internal temperature of 145 F. Serve the fish with some of the liquid it was cooked in.

Baked Wahoo

Step 1

Preheat your oven to 350 F.

Step 2

Drizzle olive oil onto the wahoo fillets and season with salt and pepper. Add an optional squeeze of lemon juice to brighten the flavor. You can also marinade them.

Step 3

Place the wahoo fillets in a baking dish in a single layer and cover tightly with foil. Bake the fillets for about 15 to 20 minutes, or until the fish easily flakes with a fork and has reached an internal temperature of 145 F. Serve hot.

Things You'll Need

  • Prepared marinade

  • Bowl

  • Plastic wrap

  • Canola oil

  • Meat thermometer

  • Olive oil

  • Aromatic vegetables

  • Fresh herbs

  • Poaching liquid

  • Olive oil

  • Salt

  • Pepper

Tip

Wahoo fillets are lean, so they dry out easily, especially if they are overcooked. You may want to remove them from the heat when they are a few degrees below 145 F and keep the pan covered for about five minutes, allowing the temperature of the fish to rise just to 145 before serving.

REFERENCES & RESOURCES
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