Распечатать
E-mail
 Panko Crusted Ono With Balsamic Caprese Vinegrette |
 Vinegrette ingredients. |
 Mise En Place for vinegrette. |
 Combine all ingredients and set aside for flavors to meld. |
 Keep at room temperature until ready to serve. |
 Ono fish fillets. |
 Coat fish with mayonnaise and sprinkle with basil and pepper. |
 Coat with panko crumbs. |
 Saute in Ghee/olive oil over medium high heat for about 2 minutes or until nicely browned. |
 Wipe oil from pan and cook panko side up in preheated oven for 4-5 minutes or until done to your liking. |
 I served the fish with French cut green beans and a salad. |
| prev | 1 of 11 | next |  Add a photo | |
Wahoo also known as Ono in Hawaii is a firm fleshed mild tasting game fish. They are extremely fast in the water; capable of speeds up to 50 miles per hour. They have razor sharp teeth and resemble a Barracuda being long and slender. My wife fell in love with this fish on a trip we took to the Islands years ago. Any firm fleshed fish will work with the Balsamic Caprese Vinegrette. The panko crumbs add a nice crunch to the dish. I cooked to medium well doneness as this is what my wife prefers. Adjust cooking time accordingly for your own degree of doneness. I served the fish with a salad and French cut steamed green beans.
As for a wine I would have preferred a dry white such as Pinot Gris, Pinot Grigio or Sauvignon Blanc with some acidic tones to compliment the vinegar but my wife doesn't like dry white. Like they say: "happy wife, happy life". I chose a 2010 Fenestra Chardonnay instead which she likes.
Ингредиенты
- Balsamic Caprese Vinegrette:
- 1 clove garlic, pressed and creamed
- 2 oz fresh mozzarella diced (I used Ciliegine)
- 2 oz cherry tomatoes, diced
- 8 ea basil leaves, cut into chiffonade
- 3/4 oz balsamic vinegar
- 2 oz extra virgin olive oil
- salt/garlic pepper to taste
- Fish:
- 1 lb Ono fillets, about 2 inches thick cut into 4 pieces
- 1/4 cup panko bread crumbs
- 1 Tbs mayonnaise
- 1/4 tsp dried basil
- 1/4 tsp garlic pepper
- 1 Tbs Ghee
- 1 Tbs extra virgin olive oil
Инструкции
- Preheat oven to 375^
- Combine all the vinegrette ingredients. Mix together and set aside at room temperature for flavors to meld.
- Coat fish with mayonnaise. Sprinkle with dried basil and garlic pepper. Coat with panko bread crumbs.
- Heat olive oil and Ghee over medium high heat. Add fish fillets bread crumb side down and saute for 2 minutes or until nicely browned. Remove fish onto paper towels and wipe out most of the oil from the pan. Return fish to the pan panko side up. Place in preheated oven and cook 4-5 minutes for medium well doneness or until fish is somewhat firm to the touch.
- Plate and add balsamic vinegrette.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 96g | |
| Recipe makes 4 servings | |
| Calories 317 | |
| Calories from Fat 250 | 79% |
| Total Fat 28.22g | 35% |
| Saturated Fat 6.89g | 28% |
| Trans Fat 0.0g | |
| Cholesterol 19mg | 6% |
| Sodium 293mg | 12% |
| Potassium 168mg | 5% |
| Total Carbs 11.65g | 3% |
| Dietary Fiber 1.3g | 4% |
| Sugars 4.75g | 3% |
| Protein 4.77g | 8% |
