Why you’ll love Seared Ono
March marks the beginning of pineapple season. Though available year-round at most grocery stores, pineapples are at their peak – their most juicy and flavorful, March through July. While in Kauai, we found them easily at local farmers markets. Make sure to pick fresh-looking pineapples with healthy-looking leaves and crowns, and give a gentle squeeze. They should feel just slightly soft, but with no overly soft spots. Pineapples do not ripen after being cut. A whole pineapple can be stored at room temperature if eaten within a few days, but you can refrigerate it to keep longer.
When cutting the pineapple, don’t throw out the core! Pineapple cores are full of bromelain, a proteolytic enzyme, which has been shown to be an effective anti-inflammatory, muscle relaxant, digestive aid and cancer preventer. I set the cores aside and snack on them as I cook. For the salsa, I used only half of the pineapple and saved the top half for another use. To save, place it on a plate, cut side down, in the refrigerator.
How to Make Seared Ono
Make the pineapple salsa.
Cut and marinate the Ono.
Let the fish marinate 20 minutes or up to 24 hours. Pan sear the ono and plate with the salsa.
Here the Ono is seared on the outside to medium-rare.
You can slice it or leave it whole. If medium-rare makes you squeamish, cook it until it is just done, being very careful not to overcook, as it can toughen.
Serving Suggestions
- Forbidden Black Rice
- Cilantro Lime Rice
- Easy Crunchy Asian Slaw
- Kyoto Style Sweet Potatoes with Miso, Ginger and Scallions
- Lemony Roasted Asparagus
- 25 Vegan & Vegetarian Side Dishes
More Favorite Fish Recipes
- Pan Seared Branzino
- Pan-Seared Halibut
- Seared Scallops
- Seared Ahi Tuna Salad
- Grilled Branzino Recipe
Seared Hawaiian Ono with Honey Soy Glaze and Pineapple Salsa
- Prep Time: 20 mins
- Cook Time: 10 mins
- Total Time: 30 mins
- Yield: 4-6
- Category: Main, Fish
- Method: Stove top
- Cuisine: Hawaiian
- Diet: Gluten Free
Description
Seared Ono with a honey soy Glaze and Pineapple Salsa- a fresh and healthy dinner recipe!
Ingredients
- 1 1/2 lbs Fresh Ono cut into 4-6 pieces ( or sub Scallops, Prawns Ahi or Hamachi Tuna)
- 1/3 C soy sauce
- 1/3 C honey
- 3 T sliced ginger
- 2 garlic cloves
- 1 T olive oil
- ——-
- Pineapple Ginger Salsa
- 1/2 pineapple, pealed, cored, small diced ( about 3 cups)
- 1 jalapeño- seeds removed, very finely diced
- 1 mild red chili ( or 1/4 C diced red bell pepper)- for color
- 1/4 C finely diced red onion
- 1 tsp finely minced or grated ginger root
- 1/2 cup chopped cilantro
- zest and juice of one small lime
- 1/8 tsp kosher salt
- pinch sugar (optional)
Instructions
- Make marinade for the fish. Blend soy sauce, honey, sliced ginger, garlic and olive oil in a blender until smooth. Place fish and marinade in a ziplock bag or bowl for 20 minutes or up to 24 hours.
- While fish is marinating, make pineapple salsa. Cut pineapple in half, saving top half for another use. cut the bottom off, creating a stable base. With a large sharp knife, cut the skin off in vertical slices cutting downward. Cut into wedges and remove the core. Slice and dice into ½ inch cubes and place in a medium bowl. You should have about 3 cups. Toss in the rest of the ingredients. for a milder salsa, add only ½ a jalapeño. If your pineapple is ripe you will not need to add sugar. Taste and adjust.
- Prepare Fish. Heat oil in a large heavy bottom skillet, over medium high heat. When oil is hot, place the fish in the skillet, saving the marinade. Sear the fish, on its sides, and set aside. For medium rare, a quick 2-3 minute sear on each side is all you need.
- If you like your fish cooked more, place in a warm oven until desired done-ness.
- Pour the remaining marinade into the skillet and bring to a boil for 30 seconds, until it thickens. Strain and place in a small bowl. You will have about ⅛ to ¼ cup.
- Spoon this over the fish, along with a generous amount of pineapple salsa before serving.
Notes
Serve with rice or veggies!
Nutrition
- Calories: 297
Excellent, did not make the salsa served with black rice and corn
Great to hear!
Turned out amazing.
Love this
Great to hear Sue!
Excellent recipe!! Had this last night paired with kyoto sweet potatoes(also yummy!) and coconut rice. I marinated the fish for an hour and smoked it at 225 on my Traeger and then finished it at 350 until internal temp was 125. I like wahoo medium rare. Everyone raved!!! Sooo many great flavors. Thank you for the delicious recipe.
Love it Nicole!