Learn how to cook Ono - a delicious, healthy and sustainable Hawaiian fish with versatile recipes
February 21, 2012
This week we're bringing you Hawaiian Ono (aka Wahoo), although we strive for as much local fish as possible for our CSS, when local fishing slows due to large swell and seasonality we feel the sustainable Hawaiian Ono is a wonderful alternative, not to mention it is considered one of the best eating fish ON THE PLANET. Once again we are dealing with Mother Nature prohibiting us from bringing you local species, but that just happens this time of year and thanks to Hans' years in the seafood industry we are able to hook you up with Hawaiian (among other) specialties when local fishing gets slow.
Remember: the focus of our CSS is on sustainability first, locality second. While we'll always choose a local fish over an imported fish, the beauty of what makes our program stand out is that we will be filling your coolers all winter long with fresh fish you can feel good about - local or not. We're very picky about what we put our name on!
With a name meaning "good to eat" in Hawaiian, Ono has a mild, slightly sweet flavor with a firm texture and flesh that is white when cooked. You can find Ono year-round in coastal fish markets on the Pacific. The Ono we sell comes out of Oahu and is shipped overnight. This causes it to be at a very premium price when we sell it at our farmers' markets, but our customers always go crazy for it.
I love that ono is a super source of healthy, extra lean protein. It is low in saturated fat as well as sodium and rich in niacin, vitamin B6, vitamin B12, phosphorus and selenium. Ono also provides about 375 mg of omega-3's (DHA and EPA) per 4 ounce serving.
Ono is very versatile to cook; grill, broil, blacken, sauté, poach. Basically any good cooking method for a lean fish (those with a low fat content) is great, just to ensure that it doesn't dry out when cooked. It is well-known for its many delicious twists on common recipes such as Ono tacos and Ono burgers. Of the many ways to cook Ono, one of the simplest is to grill it with a seasoned rub. Since it's lookin' like we may cling to a last little bit of sun this week before the rain rolls in I am giving you some great grilling recipes so get outside and enjoy the warm days while they last! Ono can be on the drier side if overcooked, so be sure to keep that in mind - it never really needs more than a medium-high heat. Remember, I've adapted these recipes to make them Paleo-friendly so feel free to adjust them to your own liking if you don't enjoy the Paleo thing.
Olive or Coconut Oil
Start with a rinsed, DRY fillet. Heat and prepare your grill. Drizzle the Ono fillets with oil, and rub to coat both sides (melt coconut oil in ramekin to spread.) Combine about 1 tbsp. paprika, 1 tsp. of black pepper and salt to taste. Rub the mixture onto the Ono fillets. Drizzle the Ono fillets with lemon juice. Grill over med-high heat for about six minutes per side for 1-inch fillets, longer if the fillets are thicker, until it reaches medium doneness.
Grilled Ono Tacos with Roasted Corn and Pepitas Recipe
1 pound ono
3/4 teaspoon garlic salt
1/2 teaspoon paprika
2 teaspoons olive or coconut oil
1 ear corn, shucked (or 1 can if unavailable)
1 large tomato, 1/4″ dice
1/4 teaspoon salt
1 tablespoon finely chopped cilantro
4 corn tortillas (Paleo option: sub
cabbage or lettuce leaves)
1/2 cabbage, shredded
2 limes, cut into wedges
1/4 cup pepitas or roasted pumpkin seeds
For the sauce (stir together)
1 cup light sour cream (or sub plain nonfat Greek yogurt)
1/2 teaspoon paprika
1/2 teaspoon garlic salt
1/4 teaspoon ancho chili powder (or regular chili powder.)
Preheat your outdoor grill. Cut the fish into 8 thick strips, about 1″ wide x 4″. On a plate or bowl, toss the fish with the garlic salt, paprika and oil. Brush a bit of the oil onto the corn on the cob. Grill the corn on the grill over direct heat, rotating a few times.
Three minutes after starting the corn, it’s time to grill the fish for 2-4 minutes each side, depending on thickness of the fish. During the last 2 minutes of grilling, throw the corn tortillas on the grill, flipping halfway. The corn, fish and tortillas should be ready around the same time.
Use a serrated knife to cut the kernels off the cob. Toss with the tomato, salt and cilantro. Assemble tacos with cabbage, a piece of fish, a spoonful of sauce, grilled corn/tomato, a squeeze of lime and a sprinkling of pepitas. Adapted by hr from SteamyKitchen.com
Hans' Hawaiian-Style Ono Poke
YES! that's right!! Ono makes a fantastic poke!
1 pound ono, cubed
2-3 tablespoons sesame oil(to coat well)
1 teaspoon Sriracha (rooster sauce) +/- for desired heat
1 tablespoon soy sauce or to taste
1 tablespoon green onion
1 tablespoon cilantro
2 teaspoons toasted sesame seeds
1/2 cup chopped ogo seaweed (optional)
pinch of sugar
In a mixing bowl, coat ono with sesame oil then add the remaining ingredients. Stir gently and serve cold. Served in lettuce cups is delicious... "poke boats" as our kids call them.
"Fishmomger" tip: If you don't eat it all tonight and want to have it a few days from now, try COOKING your leftover poke! We do that all the time with unsold market poke and we love it. Just a quick sauté or broil is all it takes, add nothing.
Aunt Linda's Grilled Ono with Tropical Salsa
1 pound ono
1 tablespoon olive or coconut oil
1 tablespoon lemon juice
1/4 teaspoon minced garlic
1/4 teaspoon ground black pepper
dash of sea salt
1 yellow bell pepper
1 1/2 cups chopped pineapple
1/2 cup chopped cilantro
Combine oil, lemon juice, garlic, salt and pepper in a ziploc bag and mix well. Add fish to bag and let marinate for 20 minutes. Half the tomatoes, remove the seeds and discard. Chop the tomatoes and place in a small mixing bowl. Chop the bell pepper, mango, pineapple, and cilantro and mix in with the tomatoes. Squeeze the juice of one lime over the salsa and mix well. Grill the fish for about 4 minutes on each side. Serve topped with a generous spoonful (or three…) of the salsa. Adapted by hr from Mastering the Art of Paleo Cooking, May 2011
You know... we really really love it when we can show off our members' amazing CSS creations!!! Don't be shy! It doesn't have to be the prettiest plate... just tell/show us how you prepared your fish and how you liked it! You can share to our Facebook page or send and email at [email protected] and we'll share it for you!
Bon Appétit! or as they say in Hawaii, E 'ai ka-kou!
Ever wondered where we get our custom stickers from? We use Sticker Mule for all of our sticky needs. They offer a fast turn around and the customer service is always amazing. Pop into the shop and check out our fun new OnlyFins glitter stickers!