Healthy Highlight: Wahoo

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When I am looking for an easy, light meal, I always turn to fish. Salmon, Halibut, and Mahi have ruled my summer, but recently I have wanted to go for something a little more dense: Wahoo. Wahoo is not as common as Tuna or Swordfish, but it is a similar density. An added bonus is that Wahoo is super simple to make and hard to mess-up.

  • This mild fish has a low fat content but still has high protein. 3.5 ounces of Wahoo have 9 grams of fat and 19 grams of protein.
  • Wahoo offers a large amount of phosphorous and omega-3 acids.
  • Just like Ahi Tuna and Mahi, Wahoo has an excellent source of selenium, niacin, vitamin B6, potassium, and magnesium.

Recipes:

Grilled Wahoo with Tomato Sauce (Foodnetwork.com)

  • 4 Wahoo fillets
  • 2 tablespoons Canola Oil
  • Salt and pepper
  • 2 tablespoons Extra Virgin Olive Oil
  • 2 cloves Garlic
  • 4 Anchovies in oil
  • 1 pint Cherry Tomatoes
  • 1 tablespoons Capers
  • 1/2 cup pitted Kalamata Olives 
  • 1 Lemon, juiced and zested
  • 2 teaspoons finely chopped Oregano leaves
  • 1/4 cup flat-leaf Parsley
  1. Heat the grill to high. Brush both sides of the fillets with canola oil and season with salt and pepper, to taste. Grill until slightly charred and almost cooked through, about 3 to 4 minutes per side, (it will continue cooking in the sauce).
  2. While the fish is grilling, heat the olive oil in a large saute pan over medium heat. Add the garlic, anchovies and tomatoes and cook until slightly soft, about 4 minutes. Add the capers, olives, lemon juice, oregano and parsley and cook for 30 seconds. Transfer the fish to the sauce and let cook for 1 minute. Transfer to a serving platter and serve.

Blackened Wahoo Steaks with Caramelized Endives (Toastycupboard.com)

  • 2 Wild Caught Wahoo Steaks
  • 1 tablespoon Old Bay Seasoning
  • 2 Whole Endives
  • 1 tablespoon Coconut Palm Sugar
  • 2 tablespoons Olive Oil
  • 1 tablespoon Butter
  • 6 ounces Pea Shoots
  • Lemon
  1. Preheat oven to 350 F. Slice the Endives in half and season with 1/4 tbsp coconut palm sugar on each, drizzle with 1 tbsp olive oil and salt a pepper and cook in oven for 40 min
  2. About 20 min before the endives are done, take the Wahoo steaks and pat dry with paper towels, season with 1/2 tbsp on each side and set aside
  3. Heat 1 tbsp of olive oil on high heat in a non stick pan and place each steak in to cook for 3-5 min per side until blackened (use tongs to flip it carefully). Reduce the heat to medium and cover allowing to cook through for about 10 minutes, shut heat and begin the plating process
  4. Place 3 oz of pea shoots on each plate and top with a piece of fish directly from the pan, leave empty pan on stove top
  5. Turn the broiler on the oven on high to blacken the endives for 3-5 minutes, remove from oven and transfer 2 halves to each plate next to the fish before beginning sauce
  6. Turn the burner with the empty pan on high and add the butter to melt ensuring you get all the brown bits, take directly off heat and drizzle 1/2 on each plate. Top with a squeeze of fresh lemon juice and serve.

Grilled Wahoo & Stuffed Portobello (mydeliciousblog.com)

Filling:

  • 1 cup Cooked, Brown Rice
  • 2 whole, large Portobello Mushroom Caps
  • 1 tablespoon Olive Oil
  • 1 Medium Onion, chopped
  • 1 teaspoon fresh Red Chili Pepper, Minced
  • 2 cloves, Garlic, minced
  • 1 tablespoon fresh Ginger, grated
  • 2 tablespoons Water Chestnuts, chopped
  • 1 tablespoon low-sodium Soy Sauce
  • 1 tablespoon Sweet Chili Sauce
  • 1 tablespoon Rice Vinegar
  • 1 teaspoon Sesame Oil
  • Juice of 1/2 Lime

Topping (Optional):

  • 1/8 - 1/4 cup plain Bread Crumbs
  • 1-2 Tablespoons Olive Oil, just enough to allow the breadcrumbs to stick together but still be crumble

Basil-Lemon Compound Butter:

  • 2 Tablespoons Unsalted Butter
  • 1 tablespoon fresh Basil
  • 1 teaspoon Lemon Zest

Fish:

  • 2 large Wahoo fillets
  • 1 tablespoon Olive Oil
  1. Cook brown rice according to package directions. When cooked, set aside.
  2. Lightly brush/clean mushrooms and remove and chop stems; set aside.
  3. In a medium skillet, add oil, chopped mushroom stems, onion and red chili over medium heat. Once they start to sweat, add garlic, ginger and water chestnuts and cook another minute or so to combine flavors.
  4. Add soy, chili sauce, rice vinegar and cook about 1 minute.
  5. Remove from heat then add rice, sesame oil, lime juice, salt & pepper; stir to combine.
  6. Heat oven to 375 degrees.
  7. Brush mushroom caps with a little olive oil and place on a baking sheet (gill side up). Place in oven for about 8-10 minutes. Remove and allow to cool for a few minutes. Dab off excess water then top each mushroom cap with a large handful of the rice mixture.
  8. In a small bowl, combine bread crumbs & olive oil. Sprinkle over tops of each rice mound.
  9. In another bowl, make the compound butter by simply combining all ingredients and mixing together. Set aside until ready to use.
  10. Heat a grill to high then sprinkle fish on both sides with olive oil, salt and pepper.
  11. Place fish on grill and allow the first side to sear/cook about 3-4 minutes on each side (depending on how thick the fillets are); remove and allow fish to rest on a cutting board or dish. Top each fillet with some compound butter so it melts in nicely.
  12. While the fish rests, pop the mushroom caps in the 375 degree oven for a few minutes - until the bread crumbs brown/crisp (you could also Broil them for a couple of minutes for faster results). Remove from oven, top with the fish, and serve with some lime wedges.