Home/Fish/Wahoo Ono Fillet
Back to Home
Wahoo Ono Fillet
Fish
Nutri-ScoreA

Wahoo Ono Fillet

Acanthocybium solandri

Clinical Encyclopedia

Wahoo, also known as Ono, is a highly sought-after fish known for its firm texture and mild flavor. It is rich in protein and omega-3 fatty acids, making it a nutritious choice for a healthy diet.

Scientific NameAcanthocybium solandri
Region of OriginHawaii
Popular Comparisons:
Wahoo Ono Fillet VS Alaska Plaice FilletWahoo Ono Fillet VS Albacore TunaWahoo Ono Fillet VS Albacore White TunaWahoo Ono Fillet VS Albacore White Tuna LoinWahoo Ono Fillet VS Amberjack Yellowtail FilletWahoo Ono Fillet VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
75%
Fiber0g
Total30.0g
Protein
28g(93%)
Fats
2g(7%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, Wahoo supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, Wahoo can help reduce inflammation and support heart health.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in carbohydrates and calories, making it a suitable option for weight management and low-carb diets.

Possible Risks & Side Effects

!High mercury levels can be a concern; it is advisable to limit consumption, especially for pregnant women and young children.
!Allergic reactions may occur in individuals sensitive to fish; caution is advised.

How to Prepare & Consume

Best enjoyed grilled, baked, or seared to retain its moisture and flavor. Pair with fresh herbs and citrus for enhanced taste.

Smart Selection & Storage

How to Select

Choose Wahoo fillets that are bright and moist with a clean smell. Avoid any that appear dull or have brown spots.

How to Store

Keep Wahoo refrigerated at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze in an airtight container.

Myths vs Realities

MythWahoo is too high in mercury to eat regularly.+
RealityWhile Wahoo does contain mercury, moderate consumption is generally safe for most people. Pregnant women should consult their doctor.
MythAll fish are the same in terms of health benefits.+
RealityDifferent fish have varying levels of omega-3s, vitamins, and minerals; Wahoo is particularly high in protein and omega-3s.
MythWahoo is only good for grilling.+
RealityWahoo can be prepared in various ways, including baking, broiling, and even in ceviche.

Healthy Recipes

Grilled Wahoo Ono with Mango Salsa

This vibrant dish features grilled Wahoo Ono fillet topped with a refreshing mango salsa, perfect for a light and healthy meal.

Ingredients
  • 2 Wahoo Ono fillets (6 oz each)
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, combine diced mango, red onion, jalapeño, cilantro, lime juice, salt, and pepper to make the salsa.
  3. 3. Season the Wahoo Ono fillets with salt and pepper, grill for 4-5 minutes on each side until cooked through, and serve topped with mango salsa.

Wahoo Ono Fillet Tacos with Avocado Lime Crema

These healthy tacos feature grilled Wahoo Ono fillets served in corn tortillas with a creamy avocado lime sauce.

Ingredients
  • 2 Wahoo Ono fillets (6 oz each)
  • 4 corn tortillas
  • 1 avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • Cabbage slaw for topping
Instructions
  1. 1. Grill the Wahoo Ono fillets for 4-5 minutes on each side until cooked through.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, garlic powder, salt, and pepper to create the crema.
  3. 3. Assemble tacos by placing grilled Wahoo Ono in tortillas, topping with cabbage slaw and avocado lime crema.

Baked Wahoo Ono with Lemon Herb Quinoa

This wholesome dish features baked Wahoo Ono served over a bed of lemon herb quinoa, making it a nutritious and filling meal.

Ingredients
  • 2 Wahoo Ono fillets (6 oz each)
  • 1 cup quinoa
  • 2 cups vegetable broth
  • Juice and zest of 1 lemon
  • 1 tbsp olive oil
  • 1 tsp dried thyme
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Rinse quinoa and cook it in vegetable broth according to package instructions, adding lemon juice, zest, olive oil, thyme, salt, and pepper.
  3. 3. Place Wahoo Ono fillets on a baking sheet, season with salt and pepper, and bake for 15-20 minutes until flaky. Serve over lemon herb quinoa.

Wahoo Ono Poke Bowl

This fresh poke bowl features marinated Wahoo Ono served over rice with an array of colorful toppings for a nutritious meal.

Ingredients
  • 8 oz Wahoo Ono, diced
  • 2 cups cooked brown rice
  • 1/4 cup soy sauce
  • 1 tbsp sesame oil
  • 1 avocado, sliced
  • 1/2 cucumber, sliced
  • 1/4 cup edamame
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, combine diced Wahoo Ono with soy sauce and sesame oil, marinate for 15 minutes.
  2. 2. Divide cooked brown rice into bowls, top with marinated Wahoo Ono, avocado, cucumber, and edamame.
  3. 3. Sprinkle with sesame seeds before serving.

Spicy Wahoo Ono Stir-Fry

This quick stir-fry features Wahoo Ono fillet with colorful vegetables and a spicy sauce, perfect for a healthy weeknight dinner.

Ingredients
  • 2 Wahoo Ono fillets (6 oz each), sliced
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tbsp soy sauce
  • 1 tbsp sriracha
  • 1 tbsp olive oil
  • 1 tsp ginger, minced
Instructions
  1. 1. Heat olive oil in a large skillet over medium-high heat, add ginger and sauté for 1 minute.
  2. 2. Add sliced Wahoo Ono and vegetables, stir-fry for 5-7 minutes until cooked through.
  3. 3. Stir in soy sauce and sriracha, cook for an additional 2 minutes, and serve hot.

Wahoo Ono with Coconut Curry Sauce

This dish features Wahoo Ono fillets simmered in a creamy coconut curry sauce, served with steamed vegetables for a healthy twist.

Ingredients
  • 2 Wahoo Ono fillets (6 oz each)
  • 1 can coconut milk
  • 2 tbsp red curry paste
  • 1 cup mixed vegetables (bell peppers, snap peas)
  • 1 tbsp fish sauce
  • 1 tbsp lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, bring to a simmer.
  2. 2. Add Wahoo Ono fillets and mixed vegetables, simmer for 10-12 minutes until fish is cooked through.
  3. 3. Stir in fish sauce and lime juice, garnish with cilantro before serving.

Wahoo Ono Salad with Citrus Vinaigrette

This refreshing salad features grilled Wahoo Ono atop mixed greens, drizzled with a zesty citrus vinaigrette for a light meal.

Ingredients
  • 2 Wahoo Ono fillets (6 oz each)
  • 4 cups mixed greens
  • 1 orange, segmented
  • 1/4 cup walnuts, toasted
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill Wahoo Ono fillets for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper to make the vinaigrette.
  3. 3. Toss mixed greens with vinaigrette, top with grilled Wahoo Ono, orange segments, and walnuts before serving.

Wahoo Ono Ceviche

This refreshing ceviche features fresh Wahoo Ono marinated in citrus juices with herbs, perfect as a light appetizer or snack.

Ingredients
  • 8 oz Wahoo Ono, diced
  • Juice of 2 limes
  • Juice of 1 lemon
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced Wahoo Ono with lime and lemon juice, let marinate for 30 minutes.
  2. 2. Add red onion, jalapeño, cilantro, and salt, mix well.
  3. 3. Serve chilled as an appetizer or with tortilla chips.

Wahoo Ono and Vegetable Skewers

These colorful skewers feature marinated Wahoo Ono and seasonal vegetables, grilled to perfection for a healthy meal.

Ingredients
  • 2 Wahoo Ono fillets (6 oz each), cubed
  • 1 zucchini, sliced
  • 1 bell pepper, cubed
  • 1 red onion, cubed
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine olive oil, balsamic vinegar, salt, and pepper, add Wahoo Ono and vegetables, marinate for 30 minutes.
  2. 2. Thread Wahoo and vegetables onto skewers.
  3. 3. Grill skewers for 10-12 minutes, turning occasionally, until fish is cooked through and vegetables are tender.

Wahoo Ono with Garlic Lemon Spinach

This simple yet flavorful dish features pan-seared Wahoo Ono served with sautéed garlic lemon spinach, making it a nutritious option.

Ingredients
  • 2 Wahoo Ono fillets (6 oz each)
  • 4 cups fresh spinach
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat, season Wahoo Ono fillets with salt and pepper, and cook for 4-5 minutes on each side until cooked through.
  2. 2. In the same skillet, add minced garlic and sauté for 1 minute, then add spinach and lemon juice, cooking until wilted.
  3. 3. Serve Wahoo Ono fillets on a bed of garlic lemon spinach.

Frequently Asked Questions (FAQ)

What is the best way to cook Wahoo?

Wahoo is best cooked quickly over high heat to maintain its moisture and flavor. Grilling, baking, or pan-searing are excellent methods.

Is Wahoo a sustainable fish?

Wahoo is generally considered a sustainable choice, but it's important to check local fishing regulations and certifications.

How can I tell if Wahoo is fresh?

Fresh Wahoo should have a clean, ocean-like smell, firm flesh, and bright, clear eyes if whole. Avoid fish with a dull appearance or strong odor.

Can I eat Wahoo raw?

Yes, Wahoo can be eaten raw in dishes like sushi or sashimi, but ensure it is sourced from a reputable supplier to minimize the risk of parasites.

What are the health benefits of eating Wahoo?

Wahoo is high in protein and omega-3 fatty acids, which can support heart health, reduce inflammation, and promote overall wellness.

How should I store Wahoo?

Store fresh Wahoo in the coldest part of your refrigerator and consume it within 1-2 days. For longer storage, freeze it in an airtight container.

What is the nutritional value of Wahoo?

Wahoo is low in calories and fat while being high in protein, making it a nutritious option for a balanced diet.

Can Wahoo be substituted for other fish in recipes?

Yes, Wahoo can be substituted for other firm white fish like Mahi Mahi or Swordfish in most recipes.

Related Superfoods
Abalone Alaska Plaice Fillet Albacore Tuna
Comparisons
Wahoo Ono Fillet vs Alaska Plaice Fillet Wahoo Ono Fillet vs Albacore Tuna Wahoo Ono Fillet vs Albacore Tuna
Nutrients
Protein in Wahoo Ono Fillet Calories in Wahoo Ono Fillet Vitamin-c in Wahoo Ono Fillet Magnesium in Wahoo Ono Fillet
Featured Guides
Health Benefits of Wahoo Ono Fillet Healthy Recipes with Wahoo Ono Fillet