How to Cook Ono in Oven (3 Delicious and Easy Ways)

Ono is a delicious fish that is often served in Hawaiian cuisine. It can be cooked in various ways, but one of our favorite methods is baking it in the oven.

In this blog post, we will show you how to cook Ono in the oven in 3 different ways so that it comes out moist and flavorful every time!

How to Cook Ono in the Oven

There are several ways to cook ono in the oven: baking, broiling, and roasting.

Baking fish in the oven. Credit: canva


Baking is a popular method for cooking ono, as it is easy and results in a moist and flavorful fish.

However, baking can sometimes dry out the ono, so it is essential to monitor your cooking time carefully.

Baking ono at 425 degrees Fahrenheit for 15-20 minutes is generally recommended, depending on the size and thickness of your fish.

Make sure to check that the fish is cooked thoroughly before removing it from the oven.

Some tips for perfect results include using a high-heat oven, covering the fish with foil or parchment paper, and basting with oil or butter to keep the ono moist.

Raw Ono fillets. Credit: canva


Broiling is another popular method for cooking ono in the oven, giving the fish a nice crispy crust while still keeping it succulent and flavorful.

It involves placing your ono directly under a broiler so that its heat cooks the fish from above. This results in a delicate and crispy outer crust with a tender and flaky inside.

Broiling ono will depend on the thickness and size of your fish, but generally, a broil time of around 5-10 minutes is recommended.

This method can sometimes burn the outside of the ono before it is cooked through. It is essential to keep a close eye on your fish while broiling.

Some tips for ensuring optimal results include preheating your broiler for several minutes before adding the fish, using high heat, and testing with a fork or meat thermometer to check if your Ono is cooked.


Roasting is another option for cooking ono in the oven. It is a delicious way to cook ono in the oven, resulting in tender and juicy flesh with a rich, caramelized flavor.

Simply place your fish in an oiled roasting pan or on a rack over vegetables, cover it with foil, and cook it at 425 degrees Fahrenheit for 15-20 minutes, depending on the thickness and size of your fish.

However, this method can be more time-consuming than baking or broiling since the ono must be rotated several times during the cooking process. Some tips for perfect results include preheating your oven to a high temperature, brushing the fish with olive oil or butter to keep it moist, and rotating it every 15-20 minutes to ensure even cooking.

Baked Ono. Credit: canva

3 Delicious and Easy Recipes

Recipe #1 – Baked Ono with Lemon Basil Sauce 

This dish looks as good as it tastes!

  1. Start by preheating your oven to 350 degrees Fahrenheit.
  2. Then, take two pounds of ono fillets and season them with salt and pepper.
  3. Place the fillets on an oiled baking sheet and bake for 15 minutes or until they are lightly browned.
  4. Meanwhile, mix ½ cup of mayonnaise, 2 tablespoons of lemon juice, 2 tablespoons of chopped fresh basil leaves, 1 tablespoon of Dijon mustard, 1 tablespoon of capers, and ¼ teaspoon of garlic powder in a small bowl.
  5. Once your fish is done cooking, transfer it onto individual plates and top each plate with the lemon basil sauce.
  6. Serve while hot, and enjoy! 
Credit: canva

Recipe #2 – Broiled Ono with Ginger Soy Glaze 

This recipe has a nice kick, thanks to the ginger soy glaze.

  1. Preheat your broiler to high heat before beginning this recipe.
  2. Take two pounds of ono fillets and brush each fillet with olive oil before seasoning them with salt and pepper.
  3. Place the fillets onto an oiled baking sheet and broil for 10 minutes or until lightly browned.
  4. In a separate bowl, mix ¾ cup low-sodium soy sauce, 2 tablespoons of honey, 1 tablespoon grated fresh ginger root (or 1 teaspoon ground ginger), 1 teaspoon sesame oil, ½ teaspoon garlic powder, ½ teaspoon onion powder, and ¼ teaspoon ground black pepper until well blended.
  5. Brush the glaze over each fillet when they are done cooking, then serve warm over steamed jasmine rice for an extra special treat! 
Tahini sauce. Credit: canva

Recipe #3 – Baked Ono with Tahini Sauce 

This recipe is a great way to add a bit of zest to your Ono.

  1. Preheat your oven to 375 degrees Fahrenheit.
  2. Then, create a tahini sauce by combining tahini paste, olive oil, lemon juice, garlic, and salt in a bowl. Once blended, set aside about half of the sauce for later. 
  3. Place your Ono fillets onto an oiled baking sheet and brush them with some remaining sauce.
  4. Bake in the preheated oven for 10-15 minutes until cooked through.
  5. Serve with a side dish of your choice, and drizzle some additional sauce before serving. Enjoy! 

About Ono (Wahoo)

Ono or Wahoo. Credit: canva

Ono (wahoo) is a delicious fish found in the Atlantic Ocean and a close relative of the king mackerel. It’s an excellent protein source and rich in omega-3 fatty acids.

Ono is a Hawaiian word meaning “good to eat.” And that’s an apt description for this fish, which is often called wahoo because of its high speed.

Ono has white flesh with a mild flavor and firm texture. It’s an excellent choice for grilling, baking, or poaching.


  • When choosing ono, look for fillets or steaks with firm flesh and a fresh smell.
  • To get the best flavor and texture out of ono, it’s important to cook it at high temperatures.
  • You can also try marinating or basting your ono while cooking to add extra flavor.
  • For an easy preparation method, try broiling or pan-searing your ono.
  • If you want to add extra flair, try topping your ono with a flavorful sauce or glaze. Some popular options include tahini and ginger soy sauces. 


How did you come up with the idea to cook ono?

I have always loved ono and wanted to try cooking it differently. So, I researched and experimented with different methods until I found a recipe I enjoyed.

What is your favorite way to prepare ono?

My favorite way to prepare the fish is to marinate it in a mixture of soy sauce, ginger, garlic, and brown sugar and then grill it over high heat until it is slightly charred and cooked.

Can ono be cooked in other ways besides grilling?

Yes. It can also be baked, fried, or used in soups and stews.

What are some recommended sides or accompaniments for ono?

The sides could include fresh green salad, stir-fried vegetables, steamed rice, or macaroni salad.

Is ono a healthy choice for protein during meal planning?

It is a lean protein source low in calories and saturated fat and high in essential nutrients like omega-3 fatty acids and vitamin D.

What are some ways to ensure the ono stays moist while cooking?

Some ways to ensure it stays moist while cooking includes marinating it beforehand, not overcooking it, and letting it rest before serving so that the juices can redistribute throughout the flesh of the fish.

Can frozen ono be used instead of fresh for this recipe?

While fresh ono would likely yield the best results, frozen ono can also be used if it is appropriately thawed before cooking.

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