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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

Calories130 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, which is essential for muscle repair and growth.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are important for energy metabolism and immune function.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain mercury; pregnant women and young children should limit consumption.
!Allergic reactions can occur in sensitive individuals.

How to Prepare & Consume

Best enjoyed grilled or baked to retain moisture and flavor. Avoid overcooking to prevent dryness.

Smart Selection & Storage

How to Select

Choose Wahoo fillets that are firm, moist, and have a fresh ocean smell. Avoid any that appear dull or have a strong fishy odor.

How to Store

Store in the coldest part of the refrigerator 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 can contain mercury, moderate consumption is safe for most people.
MythAll fish are equally healthy.+
RealityDifferent fish have varying levels of nutrients and contaminants; Wahoo is a nutritious option.
MythYou can't eat Wahoo raw.+
RealityWahoo can be safely eaten raw if sourced from a reputable supplier.

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
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1 lime, juiced
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, combine mango, red onion, jalapeño, 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, then serve topped with mango salsa and cilantro.

Wahoo Ono Fillet Tacos with Avocado Crema

Delicious Wahoo Ono tacos served with a creamy avocado sauce and fresh toppings, making for a wholesome and satisfying meal.

Ingredients
  • 2 Wahoo Ono fillets
  • 4 corn tortillas
  • 1 avocado
  • 1/2 cup Greek yogurt
  • 1 lime, juiced
  • 1 cup shredded cabbage
  • Fresh cilantro for garnish
  • Salt and pepper to taste
Instructions
  1. 1. Season the Wahoo Ono fillets with salt and pepper, then grill or pan-sear until cooked through.
  2. 2. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper to create the crema.
  3. 3. Assemble the tacos by placing the Wahoo Ono in tortillas, topping with cabbage and avocado crema, and garnish with cilantro.

Baked Wahoo Ono with Lemon Herb Quinoa

Oven-baked Wahoo Ono served over a bed of lemon herb quinoa, offering a nutritious and flavorful meal.

Ingredients
  • 2 Wahoo Ono fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 lemon, zested and juiced
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a baking dish, drizzle Wahoo Ono with olive oil, lemon juice, oregano, salt, and pepper, then bake for 15-20 minutes.
  3. 3. Cook quinoa in vegetable broth according to package instructions, then mix in lemon zest and serve with the baked Wahoo Ono.

Wahoo Ono Stir-Fry with Broccoli and Bell Peppers

A quick and colorful stir-fry featuring Wahoo Ono, broccoli, and bell peppers, packed with nutrients and flavor.

Ingredients
  • 2 Wahoo Ono fillets, cut into bite-sized pieces
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat, add ginger, and sauté for 1 minute.
  2. 2. Add Wahoo Ono pieces and cook until they start to brown, then add broccoli and bell peppers.
  3. 3. Pour in soy sauce, stir-fry for 5-7 minutes until vegetables are tender and fish is cooked through.

Wahoo Ono Ceviche with Citrus and Avocado

A refreshing Wahoo Ono ceviche marinated in citrus juices, combined with creamy avocado for a light appetizer or main dish.

Ingredients
  • 2 Wahoo Ono fillets, diced
  • 1 lime, juiced
  • 1 orange, juiced
  • 1/2 red onion, finely chopped
  • 1 avocado, diced
  • 1/2 cup cherry tomatoes, halved
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine Wahoo Ono, lime juice, and orange juice, cover, and refrigerate for 30 minutes to marinate.
  2. 2. Add red onion, avocado, cherry tomatoes, salt, and pepper to the marinated fish, mixing gently.
  3. 3. Serve chilled as an appetizer or light meal.

Wahoo Ono Fillet with Garlic Lemon Asparagus

Pan-seared Wahoo Ono served with sautéed garlic lemon asparagus, creating a healthy and elegant dish.

Ingredients
  • 2 Wahoo Ono fillets
  • 1 bunch asparagus, trimmed
  • 2 cloves garlic, minced
  • 1 lemon, juiced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat, add garlic and sauté for 1 minute.
  2. 2. Add asparagus and cook until tender, then squeeze lemon juice over it and season with salt and pepper.
  3. 3. In another skillet, season Wahoo Ono with salt and pepper, then pan-sear for 4-5 minutes on each side, serving alongside asparagus.

Wahoo Ono Buddha Bowl with Brown Rice

A nourishing Buddha bowl featuring grilled Wahoo Ono, brown rice, and a variety of fresh vegetables for a balanced meal.

Ingredients
  • 2 Wahoo Ono fillets
  • 1 cup brown rice
  • 2 cups mixed greens
  • 1 carrot, shredded
  • 1 cucumber, sliced
  • 1/4 cup tahini dressing
  • Salt and pepper to taste
Instructions
  1. 1. Cook brown rice according to package instructions.
  2. 2. Grill or pan-sear Wahoo Ono fillets, seasoning with salt and pepper.
  3. 3. In a bowl, layer brown rice, mixed greens, carrot, cucumber, and top with grilled Wahoo Ono and drizzle with tahini dressing.

Wahoo Ono Fillet with Spicy Cauliflower Rice

A low-carb dish featuring Wahoo Ono served over spicy cauliflower rice, making it a healthy and flavorful option.

Ingredients
  • 2 Wahoo Ono fillets
  • 1 head cauliflower, grated
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil, add grated cauliflower, chili powder, cumin, salt, and pepper, and sauté for 5-7 minutes until tender.
  2. 2. Season Wahoo Ono fillets with salt and pepper, then grill or pan-sear until cooked through.
  3. 3. Serve Wahoo Ono over the spicy cauliflower rice.

Wahoo Ono Fillet with Mediterranean Chickpea Salad

A vibrant Mediterranean-inspired salad topped with grilled Wahoo Ono, packed with protein and flavor.

Ingredients
  • 2 Wahoo Ono fillets
  • 1 can chickpeas, rinsed and drained
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, olive oil, vinegar, salt, and pepper to make the salad.
  2. 2. Season Wahoo Ono fillets with salt and pepper, then grill or pan-sear until cooked through.
  3. 3. Serve Wahoo Ono on top of the Mediterranean chickpea salad.

Wahoo Ono Fillet with Coconut Curry Sauce

A flavorful dish featuring Wahoo Ono fillet in a creamy coconut curry sauce, served over steamed vegetables.

Ingredients
  • 2 Wahoo Ono fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup bell peppers, sliced
  • 1 cup snap peas
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, simmer for 5 minutes.
  2. 2. Add bell peppers and snap peas, cooking until tender.
  3. 3. Season Wahoo Ono fillets with salt, then pan-sear until cooked through, serving with the coconut curry sauce.

Frequently Asked Questions (FAQ)

What is the best way to cook Wahoo?

Wahoo is best grilled, baked, or seared to maintain its moisture and flavor.

Is Wahoo a healthy fish to eat?

Yes, Wahoo is high in protein and omega-3 fatty acids, making it a healthy choice.

How often can I eat Wahoo?

Due to potential mercury content, it's recommended to limit consumption to 1-2 times per week.

Can I eat Wahoo raw?

Yes, Wahoo can be consumed raw in sushi or sashimi, provided it is sourced from a reputable supplier.

What are the nutritional benefits of Wahoo?

Wahoo is rich in protein, omega-3 fatty acids, Vitamin B12, and selenium, supporting overall health.

How should I store fresh Wahoo?

Store fresh Wahoo in the refrigerator and consume within 1-2 days for optimal freshness.

What is the flavor profile of Wahoo?

Wahoo has a mild, slightly sweet flavor with a firm texture, making it versatile for various dishes.

Is Wahoo sustainable?

Sustainability varies by fishing practices; check for certifications to ensure responsible sourcing.

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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