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Dry, overcooked fish ruining your dinner plans? You’re not alone—and the solution might just be this buttery, citrusy wahoo fish recipe that’s secretly foolproof.

Wahoo (a.k.a. ono in Hawaii) is lean, sweet, and flaky—but it dries out fast if you’re not careful. That’s why I’m walking you through the exact method I use to bake wahoo perfectly every time. No guesswork. No chewy disasters. Just a golden, juicy filet bursting with flavor.

In a hurry? You can “Jump to Recipe” below, or use the Table of Contents right after this intro to skip to any section you like.

If you’re ready to turn a gorgeous piece of wahoo into a 5-star dinner—with just a handful of ingredients—you’re in the right place.

Why You’ll Love This Wahoo Fish Recipe

There’s something magical about wahoo fish when it’s done right—firm yet tender, mild but never boring. This baked wahoo recipe lets that naturally sweet flavor shine with a simple combo of lemon, olive oil, garlic, and herbs. No complicated steps. Just clean, vibrant flavor in every bite.

The best part? It’s incredibly forgiving. The foil-bake method keeps moisture locked in, so you don’t have to stress about overcooking. Whether you’re new to seafood or just looking for a low-effort dinner that tastes fancy, this recipe delivers.

Perfect for:

Anyone trying wahoo for the first time (spoiler: you’ll love it)
Weeknight meals that feel restaurant-worthy
Light, healthy dinners with big flavor

How to Bake Wahoo Fish

Wahoo is naturally lean, so baking it well means striking a balance between moisture, flavor, and timing. This method uses a citrus-herb marinade and gentle oven heat to lock in flavor and keep the fish juicy.

Here’s exactly how to do it:

Ingredients

400g wahoo filets (or about 2 medium filets)
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1 tablespoon lime juice (optional, for brightness)
3 cloves garlic, minced
1 teaspoon Italian seasoning
1 teaspoon fresh rosemary or thyme (optional)
Sea salt and black pepper, to taste
½ red onion, thinly sliced
1–2 tablespoons unsalted butter (for basting)

Step-by-Step Instructions

Preheat your oven to 350°F (180°C).
Pat the wahoo filets dry with paper towels—this helps the marinade stick and gives better texture.
In a small bowl, mix the olive oil, lemon/lime juice, garlic, and seasonings.
Place the filets in a lightly greased baking dish or tray lined with foil.
Pour the marinade evenly over the fish.
Top with thinly sliced red onions and a few small pieces of butter.
Cover the dish tightly with foil to trap steam and lock in moisture.
Bake for 15 minutes, then remove foil and broil for 5 minutes to lightly brown the top.
Check doneness: the fish should flake easily with a fork and reach 145°F (63°C) internal temperature.

Pro Tips for Juicy Wahoo

Don’t skip the foil cover—it’s key to preventing dryness.
Broiling adds that golden finish without overcooking.
Use a meat thermometer if you’re unsure—wahoo can go from perfect to dry fast.
For more buttery flavor, baste with pan juices halfway through baking.

Serving Suggestions

This baked wahoo is light, citrusy, and herb-forward—which makes it super versatile on the plate. Whether you’re going for a tropical vibe or a Mediterranean twist, here are a few perfect pairings:

Side Dish Ideas

Lemon-herb rice or garlic butter quinoa
(Soaks up all those delicious pan juices!)
Grilled asparagus, zucchini, or roasted broccoli
(The crisp-tender texture balances the flaky fish beautifully)
Mashed cauliflower or sweet potato purée
(For a smooth, comforting base)

Sauce & Garnish Add-ons

A drizzle of garlic-lemon butter or coconut-lime sauce
Fresh chopped parsley, cilantro, or basil for color and aroma
A final squeeze of lemon juice right before serving (trust me—don’t skip it)

Wine Pairing Tip

Wahoo loves a crisp Sauvignon Blanc, dry Riesling, or even a light Pinot Grigio. Anything citrusy and clean will complement its subtle sweetness.

Health Benefits of Wahoo Fish

Wahoo isn’t just delicious—it’s a nutritional powerhouse packed with lean protein, essential nutrients, and heart-healthy fats. If you’re looking to enjoy seafood that supports your well-being, this fish checks all the boxes.

Here’s why health-conscious cooks love wahoo:

High in Lean Protein

A 100g serving of wahoo provides around 20–24 grams of protein, making it excellent for muscle repair, satiety, and overall metabolic health—without the heaviness of red meat.

Low in Calories, Big in Nutrition

With just 160–170 calories per 100g, wahoo offers a satisfying, nutrient-dense option for anyone watching their calorie intake.

Omega-3 Fatty Acids

While not as rich as fatty fish like salmon, wahoo still provides beneficial omega-3s, which support brain function, reduce inflammation, and promote cardiovascular health.

Packed with Essential Micronutrients

Wahoo delivers a solid dose of:

Vitamin B12 – essential for nervous system health
Niacin (Vitamin B3) – supports energy metabolism
Selenium – powerful antioxidant
Potassium – helps regulate blood pressure

According to the USDA, this lean fish can be a great part of a healthy weekly meal plan.

Naturally Low in Carbs

Wahoo contains zero carbohydrates, making it an ideal protein source for keto, low-carb, or diabetes-friendly diets.

References:
– Health Fully
– Seafood Source

Frequently Asked Questions About Wahoo Fish

Can I cook wahoo from frozen?

Yes, but for the best texture, it’s recommended to thaw wahoo overnight in the fridge before cooking. If you’re baking it from frozen, add about 5–8 extra minutes to the cooking time and cover tightly with foil to retain moisture.

What’s the ideal internal temperature for baked wahoo?

Wahoo should reach an internal temperature of 145°F (63°C). At this point, it flakes easily with a fork and is opaque throughout. Don’t go much beyond that—it dries out quickly due to its low fat content.

Is wahoo fish healthy?

Absolutely. Wahoo is high in lean protein, low in calories, and contains essential nutrients like vitamin B12, selenium, and omega-3s. It’s a great choice for balanced diets, including low-carb and keto-friendly plans.

How does wahoo taste compared to other fish?

Wahoo has a mild, slightly sweet flavor with a firm, flaky texture. Many people describe it as somewhere between mahi-mahi and swordfish, making it a great choice for those who don’t like overly “fishy” fish.

What’s the best way to season wahoo?

This recipe uses a simple blend of lemon, garlic, and herbs, but wahoo also pairs beautifully with:

Cajun seasoning
Coconut-lime sauces
Mediterranean flavors like olives and capers

Conclusion

Whether you’re new to seafood or just looking for something different, this wahoo fish recipe is one of the easiest ways to bring bold flavor to the table—without overcomplicating dinner.

By baking it gently with citrus, herbs, and just a touch of butter, you get a flaky, tender result that highlights everything great about this lean, ocean-fresh fish. It’s healthy, it’s simple, and best of all—it tastes amazing.