Name: Fresh Ono Ono Fish: A Hawaiian Delicacy Recipe
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Hawaiian
Ingredients: 2 ono ono fillets (wahoo); Sea salt, to taste; Black pepper, to taste; Zest of 1 lemon or lime; 2 tbsp olive oil (for grilling) or 2 tbsp butter (for pan-frying)

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Ono ono fish, a prized Hawaiian delicacy, holds a special place in my heart as a native Hawaiian. Its sweet flavor and vibrant flesh have graced our family’s table for years, often reminding me of sunny afternoons spent fishing along Oahu’s shores. Ono ono, also known as wahoo, is a tropical fish native to the warm waters of Hawaii, and it’s more than just a meal – it connects us to our island’s rich history and culture.

In this recipe, I’ll show you how to prepare and cook ono ono fish to perfection. Whether you’re new to ono fish or a seasoned seafood lover, you’ll find its unique flavor a true taste of the islands. Let's uncover how to bring this Hawaiian treasure into your own kitchen!

And if you’re a fan of flavorful seafood like ono ono fish, you’ll love exploring other delicious fish recipes from around the world like this Saba Shioyaki (Grilled Mackerel). It’s a classic Japanese dish that highlights the natural taste of fresh fish, just like the ono ono recipe I’ve shared here!

Table of Contents

What Makes Ono Ono Fish a Hawaiian Treasure

Ono ono fish is native to the warm waters of the Pacific Ocean, including the Hawaiian islands. Known for its firm, flavorful flesh, ono ono (or wahoo) has been a staple in Hawaiian cuisine for centuries. The fish’s vibrant appearance and its reputation for bringing good luck and prosperity to those who catch it make it a cherished symbol of Hawaiian culture.

Beyond its cultural significance, ono ono is prized for its exceptional nutritional benefits. High in lean protein and omega-3 fatty acids, ono ono supports heart and brain health. It’s also a low-mercury fish, making it a safe and healthy choice for a variety of dishes, from sushi to grilled fillets.

The best time to enjoy ono ono fish is during the summer and fall months when the fish are at their peak. As Hawaii’s warm waters host the most abundant supply, you’ll find ono fish in abundance, especially during the island’s tourist season.

Methods to Cook Ono Ono Fish

Preparing ono ono is easy and fun. Begin by selecting the freshest fillets, which should be firm to the touch and have bright, clear flesh. Whether grilling, pan-frying, or preparing sushi, ono ono’s delicate flavor shines when cooked with minimal seasoning. Here’s how I like to prepare it:

Grilled Ono Ono

Season the fillets with sea salt, black pepper, and citrus zest. Grill over medium-high heat, flipping frequently until the fillets are seared and flaky. This method brings out the natural, tropical flavors of the fish.

Pan-Fried Ono Ono

Heat a cast-iron skillet with oil, then add the seasoned fillets. As they cook, baste them with butter for a juicier finish. Serve alongside a light salad or roasted vegetables for a complete meal.

Ono Ono Fish Fillets Recipe

Cuisine: Hawaiian
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yield: 2 servings
Method: Grilling or Pan-Frying

Ingredients:

2 ono ono fillets (wahoo)
Sea salt, to taste
Black pepper, to taste
Zest of 1 lemon or lime
2 tbsp olive oil (for grilling) or 2 tbsp butter (for pan-frying)

Steps:

Season the ono ono fillets with sea salt, black pepper, and citrus zest.
Grill the fillets over medium-high heat, flipping frequently, for 8-10 minutes or until the fish is flaky and cooked through. Alternatively, pan-fry in a hot skillet with butter for 4-5 minutes per side.
Serve with a fresh salad, roasted veggies, or tropical salsa.

Notes:

Ono ono is also called “mackerel fish” in Hawaii and is known for its delicate, sweet flavor.
You can substitute the butter with olive oil for a lighter version.
Fresh ono ono fish is available from June to October, the best time to get it at its peak flavor.

Nutrition Facts (per serving):

Calories: 200
Protein: 35g
Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
Carbohydrates: 0g
Fiber: 0g
Cholesterol: 50mg
Sodium: 250mg
Omega-3 Fatty Acids: 1.5g

Ono ono fish is a true Hawaiian treasure, offering not only a mouthwatering taste but also a rich cultural history. I hope this recipe inspires you to try ono ono at home and enjoy a taste of Hawaii in every bite! For more delicious recipes and tropical cooking tips, visit my cooking land at Tales of a Kitchen.

FAQs

Q: What is ono ono fish and where does it come from?

A: Ono ono fish, also known as wahoo, is a prized tropical fish. It's native to the warm waters of the Hawaiian Islands. It's a staple in Hawaiian cuisine, known for its delicate flavor and firm, flaky texture.

Q: What are the nutritional benefits of ono ono fish?

A: Ono ono fish is an excellent source of lean protein. It's also rich in omega-3 fatty acids. Plus, it's a good source of vitamins and minerals like vitamin B12, niacin, and selenium. This makes it a healthy and nutritious seafood choice.

Q: When is the best time of year to enjoy fresh ono ono fish?

A: The peak season for ono ono fish in Hawaii is from June through October. This is when the fish are most abundant. They are at their prime in terms of flavor and texture during this time.

Q: How can I best prepare and cook ono ono fish?

A: Ono ono fish can be prepared in many ways, like grilling, pan-searing, or baking. The key is to use gentle cooking methods. This helps preserve the fish's delicate flavor and avoids overcooking. I like to season it simply with salt, pepper, and a bit of lemon or lime juice. This lets the natural taste shine.

Q: What are some popular ono ono fish dishes in Hawaiian cuisine?

A: Ono ono fish is versatile and can be used in many Hawaiian dishes. Some classic preparations include poke (a raw fish salad) and grilled ono ono with tropical salsa. It's also delicious as ono ono sashimi or sushi. It's also great when baked, poached, or in seafood stews and curries.