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Craving a healthy, flavor-packed dinner that tastes like it came straight from a beachside restaurant in Hawaii?
This baked ono recipe is the kind of dish that makes you wonder why you ever bothered pan-frying fish in the first place. Light, flaky, and bursting with citrusy herb goodness, it’s the oven baked fish you’ll keep coming back to — whether it’s a weeknight meal or a special dinner for guests.
➡️ In a rush? Scroll down and use the “Jump to Recipe” button for the step-by-step or head to the Table of Contents to skip straight to what you need.
As usual, and as our readers know, we’ve got your back with a clear recipe card, smart kitchen tips, serving suggestions, and flavor pairings — all based on years of culinary know-how.
Whether you’re here to master how to cook ono once and for all, or just want a foolproof ono fish recipe that impresses without stress, you’re in the right place.
Did you know? Ono means “delicious” in Hawaiian — and trust me, once this hits your plate, you’ll understand why the name stuck.
Let’s dive into the flavor. (We’re going full chef-mode in the next section, so get your apron ready.)
Table of Contents
Why You’ll Love This Baked Ono Recipe
Let’s be real: most people overthink baked fish. But with ono? Less is more — and that’s what makes this recipe so dang good.
- Effortless but Impressive – Whether it’s your first time trying a baked fish in oven dish or you’re a seasoned seafood lover, this one hits that perfect balance of simple and chef-approved.
- Naturally Delicious – Ono (a.k.a. wahoo) has a mild, slightly sweet flavor and firm, flaky texture that soaks up citrus and herbs like a sponge. It’s basically begging to be baked.
- Clean Eating, No Compromise – High in protein, low in fat, and absolutely bursting with flavor? You’ll forget you’re eating healthy. (Your gym buddy would approve — but so would your foodie friend.)
- Quick Weeknight Wonder – From prep to plate in under 35 minutes. That’s faster than takeout — and a whole lot fresher.
- Zero Fuss. All Flavor. – No deep frying, no breading, no mess. Just pop it in the oven, broil for a golden finish, and boom — restaurant-level baked fish at home.
Fast Fact: Ono is one of the fastest fish in the sea — clocking in at up to 47 mph! (Don’t worry, it slows way down in your oven.)
Ingredients You’ll Need
This ono fish recipe keeps it clean and flavorful with fresh, simple ingredients that let the fish shine. Here’s what you’ll need:
- 400g ono (wahoo) fillets – Skin off, boneless, and patted dry. Look for firm, white flesh with a mild scent.
- ½ cup olive oil – Helps infuse flavor and keep the fish moist while baking.
- 2 tablespoons lemon juice – Fresh-squeezed, please! Adds brightness and cuts through richness.
- 2 tablespoons lime juice – Gives that tropical zing and balances the lemon.
- 3 cloves garlic, minced – Because no good baked fish starts without garlic. Ever.
- 1 teaspoon Italian seasoning – A classic herb blend to build that savory backbone.
- 1 teaspoon fresh rosemary (or thyme) – Elevates the aromatics with a fragrant, earthy note.
- Sea salt and black pepper, to taste – Season like a chef: taste and adjust.
- ½ red onion, thinly sliced – Adds sweetness and visual contrast as it roasts on top.
- Butter for basting – Optional but highly recommended for richness and color.
Pro Tip: Can’t find ono? Substitute with mahi-mahi, halibut, or even snapper — just adjust your cooking time based on thickness. (We’ll cover this in the recipe card.)
Step-by-Step Instructions (With Pro Tips)
This is where the magic happens. Grab your apron — we’re about to turn that fresh ono into a golden, flaky masterpiece right from your oven.
1. Preheat the oven
Set your oven to 350°F (180°C). Give it time to reach full temperature — don’t rush this. A consistent bake = a perfectly moist fish.
Pro Tip: Always preheat your oven for at least 10 minutes. Fish cooks fast, and even a 10-degree dip can throw things off.
2. Pat the fish dry
Use paper towels to blot moisture from the ono fillets until they’re totally dry. This helps the seasoning stick and avoids steaming the fish in the oven.
A wet filet = soggy texture. We want flake city, not fish soup.
3. Make the marinade
In a bowl, whisk together:
- Olive oil
- Lemon juice
- Lime juice
- Minced garlic
- Italian seasoning
- Chopped rosemary
- Salt and pepper
Bucket Brigade: Want to go bold? Add a pinch of chili flakes or smoked paprika to the mix — it plays beautifully with the citrus.
4. Assemble the dish
Grease a baking dish or line it with foil for easy cleanup. Lay the fish in a single layer. Pour the marinade evenly over the fillets. Top with sliced red onions and small dots of butter.
5. Bake covered
Cover the dish tightly with foil and bake for 15 minutes. This traps steam and gently cooks the fish, locking in moisture.
Did You Know? Baking covered is the secret to achieving that just-right flake without drying out lean fish like ono.
6. Broil to finish
Remove the foil and broil for 5 minutes until the top is lightly golden and the onions are caramelized. Watch closely — broilers are fast and fierce!
7. Check for doneness
Your fish is done when:
- It flakes easily with a fork
- The internal temp hits 145°F (63°C)
- Flesh is opaque all the way through
Fast Fact: Overcooking fish by just 2–3 minutes can dry it out completely. Keep your eye on the clock (or better yet, use a meat thermometer).
Pro Tips for Perfect Baked Ono
Anyone can follow a recipe — but knowing why each step matters? That’s how you level up from “home cook” to “seafood pro.” These expert-backed tips will help you avoid rookie mistakes and make the most out of your baked ono fish recipe.
– Let the Fish Come to Room Temp
Pull your ono fillets out of the fridge about 15–20 minutes before baking. Cold fish in a hot oven = uneven cooking. Room temp ensures consistent results from edge to center.
– Dry It Like You Mean It
Pat. It. Dry. (Seriously, don’t skip this.) Moisture on the surface causes steaming instead of roasting, which robs you of that perfect flake.
Fake Chef Quote: (just for fun haha) “If your fish is wet, your dreams are damp.” – Probably Gordon Ramsay (but not really)
– Don’t Over-Marinate
Ono is lean and delicate. Letting it sit in citrus too long can “cook” the edges before it hits the oven. Stick to 15–30 minutes max for best results — or marinate without citrus if prepping ahead.
– Cut Even Portions
If you’re working with a large fillet, portion it into equal thickness cuts. Uneven pieces = uneven baking = one dry piece, one raw piece, one angry cook.
– Use a Thermometer
Want no-guesswork results? A simple instant-read thermometer makes it foolproof. Pull your ono when it hits 140–145°F — it’ll finish cooking as it rests.
Fast Fact: Fish continues cooking for 2–3 minutes after it leaves the oven. It’s called carryover cooking, and it matters.
– Foil = Moisture Insurance
Covering your dish during the first bake traps steam and keeps the fish ultra-tender. Remove foil at the end to broil and get that crave-worthy golden finish.
– Keep It Simple with Seasoning
Ono’s flavor is clean and subtle — don’t drown it in too much sauce or salt. A light touch brings out the best in this naturally delicious fish.
Serving Suggestions: What to Pair with Baked Ono
You’ve just pulled the perfect oven baked fish from the oven — now let’s give it the supporting cast it deserves. Whether you’re going tropical, Mediterranean, or clean and simple, these sidekick ideas will help your baked ono shine like the main event it is.
Fresh & Light
Pair it with something crisp and green to balance the warm, rich fish:
- Arugula salad with lemon vinaigrette and shaved fennel
- Cucumber-avocado salad with dill and Greek yogurt
- Steamed asparagus or green beans with a touch of lemon zest
Pro Tip: Add edible flowers or microgreens on top for a touch of gourmet flair (Instagram eats first, right?).
Savory & Hearty
For a more filling plate, go with warm grains or starchy sides:
- Garlic butter rice or lemon herb quinoa
- Roasted sweet potatoes with paprika and thyme
- Coconut jasmine rice for that subtle island vibe
Did You Know? Rice was once used to test the heat of traditional clay ovens — if it cooked evenly, your fish would too.
Tropical & Fun
Wanna lean into the Hawaiian roots? These island-style combos will take your ono on vacation:
- Pineapple mango salsa with red chili and cilantro
- Coconut slaw with lime and mint
- Grilled plantains or papaya slices with a touch of honey
Funny Quote: “Every fish wants to be served with fruit. They just can’t say it.” – Some wise fish, probably
Wine & Drink Pairings for Baked Ono
Pairing the right drink with your baked fish can elevate it from a tasty dish to an unforgettable experience. Ono’s clean, sweet flavor and citrus-herb profile open the door to some chef-kissed pairings — both boozy and booze-free.
Crisp White Wines (The No-Brainer Choice)
White wine and fish? Classic — but not all whites are created equal. For baked ono, you want bright acidity, no heavy oak, and something that complements citrus and herbs.
Top picks:
- Sauvignon Blanc – Perfect for herb-forward flavors (especially from New Zealand)
- Albariño – Spanish white with a salty kiss of minerality
- Unoaked Chardonnay – Like Chablis; smooth, not buttery
- Grüner Veltliner – Crisp and citrusy with a touch of white pepper
Fast Fact: The acidity in white wine helps cleanse your palate between bites, which makes flaky fish even more craveable.
Wait… Red Wine? With Fish?
Yes, if you do it right.
Try a light, chilled red like:
- Beaujolais – Fruity, low-tannin, and won’t overpower the fish
- Pinot Noir – Delicate and earthy — pairs well if you’ve used rosemary or thyme
Pro Tip: Avoid heavy reds like Cabernet or Syrah — they’ll steamroll your beautiful baked ono.
Bubbles for the Win
- Brut Champagne or French Crémant – The fine bubbles cut through richness and enhance texture.
- Prosecco – If you’re keeping it casual but festive.
Did You Know? Sparkling wine is a secret weapon for all baked fish recipes — its acidity and carbonation = perfect balance.
Non-Alcoholic Options That Still Feel Fancy
Not drinking? No worries — these pair beautifully:
- Cucumber-mint sparkling water
- Pineapple ginger mocktail
- Citrus iced tea with basil or mint
- Kombucha with lemon or hibiscus notes
Fake Quote: “A fish without a drink is like a wave without the ocean.” – Maya, probably.
References:
– EatThisMuch
Health Benefits of Baked Ono (Wahoo)
Besides being insanely tasty, baked ono offers a ton of nutritional benefits that make it a smart choice for health-conscious eaters. It’s lean, high in protein, and rich in essential nutrients — all without loading up on saturated fats or carbs.
Here’s what makes ono a seafood superstar:
Rich in Omega-3 Fatty Acids
Ono provides about 375 mg of omega-3s per 4-ounce serving, which support brain health, reduce inflammation, and promote heart health.
High in Lean Protein
With 26g of protein per serving, ono helps build muscle, keep you full longer, and support metabolism — all for just ~120 calories.
Supports Heart Health
Because it’s low in saturated fat and sodium, ono can be a part of a heart-healthy diet that helps lower cholesterol and reduce blood pressure.
Loaded with Essential Vitamins and Minerals
Ono is a great source of:
- Vitamin B12 – for energy metabolism and red blood cell production
- Niacin (B3) – supports brain function and cholesterol balance
- Phosphorus & Selenium – important for bone health and immune support
Did You Know? Baked fish may retain more nutrients than fried or grilled fish, especially when cooked with minimal added fat. That makes oven baked fish a top choice for clean eating.
References:
– NIH
– Healthline
Final Thoughts
There’s something incredibly satisfying about pulling a beautifully baked ono out of the oven — golden edges, citrus aroma, and flaky perfection. Whether you’re new to cooking fish or already a seafood enthusiast, this recipe brings you the kind of flavor and simplicity that keeps you coming back.
The beauty of ono lies in its versatility. You can keep it classic with lemon and herbs, or twist things up with tropical salsas and bold sauces. However you serve it, you’re getting a protein-packed, heart-healthy meal that doesn’t skimp on taste.
Quote to Cook By: “Simplicity is the ultimate sophistication — especially when it comes to fish.”
If you tried this recipe and loved it, let us know! Drop a comment below or tag us on Instagram @myfishrecipes with your creations. We’d love to see how your baked ono fish turned out!
You may also like:
– Baked Rock Fish Recipe
– Baked Tilapia Whole Fish Recipe
– Grilled Ono Fish Recipe
– Red Snapper Fish Recipe
Baked Ono Recipe
- Total Time: 35 minutes
- Yield: 2 Servings 1x
Description
Want to make an amazing baked ono dish that tastes like a seaside chef made it? This easy recipe brings together citrus, herbs, and a touch of butter to make ono (a.k.a. wahoo) tender, flaky, and full of flavor. Perfect for weeknight dinners or elegant hosting.
Ingredients
- 400g ono (wahoo) fillets, skinless
- ½ cup olive oil
- 2 tbsp lemon juice (fresh)
- 2 tbsp lime juice (fresh)
- 3 cloves garlic, minced
- 1 tsp Italian seasoning
- 1 tsp fresh rosemary (or thyme)
- Sea salt and black pepper, to taste
- ½ red onion, thinly sliced
- Butter for basting (about 1 tbsp, dotted on top)
Instructions
- Preheat your oven to 350°F (180°C).
- Prep the fish: Pat fillets completely dry using paper towels.
- Mix the marinade: In a bowl, whisk together olive oil, lemon juice, lime juice, garlic, herbs, salt, and pepper.
- Assemble: Place the ono fillets in a greased or foil-lined baking dish. Pour marinade evenly over the fish. Top with sliced onions and small dots of butter.
- Bake covered: Cover the dish with foil and bake for 15 minutes.
- Broil to finish: Remove foil and broil for 5 minutes until lightly browned.
- Check doneness: Fish should flake easily with a fork and reach an internal temperature of 145°F (63°C).
- Serve hot with your favorite sides and enjoy!
Notes
- Doneness Test: Fish flakes easily and looks opaque.
- Quick Cleanup: Line your dish with foil for minimal mess.
- Flavor Boost: Add a pinch of chili flakes or smoked paprika for heat.
- Make Ahead: Marinate up to 30 minutes in advance (not longer due to citrus).
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Seafood
- Method: Baking
- Cuisine: Hawaiian
