Fish

Steak

Steak of Wahoo is a cross-cut through the body, often bone-in, thick enough for the grill. Dense flesh holds together better than soft thin fillets. Brown the exterior as the centre just turns opaque (or leave rare when quality allows for seared or raw service). Keep wahoo steak iced until cooking; pat dry for browning, and stop when just opaque (or leave rare when quality allows for seared or raw service). Grilling, searing, poke, and smoking suit the cut. Season with salt, acid, and fat that frame large mild flake.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Centre Cut

Cross Cut

Tail Cut

Characteristics

Preparations

BroiledGrilledPan FriedResting

Traits

CentrepieceHigh HeatJuicyQuick CookSeared CrustThick Portion

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 130

Amount per 100 g

Total Fat 4.29 g
Saturated Fat 1.01 g
Trans Fat 0 g
Monounsaturated Fat 2.11 g
Polyunsaturated Fat 1.94 g
Cholesterol 53.9 mg
Sodium 83.7 mg
Salt 0.19 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 21.6 g
Water 70.9 g

Detailed nutrients

Energy 130 kcal
Water 70.9 g
Protein 21.6 g
Fat 4.29 g
- Saturated Fat 1.01 g
- Monounsaturated Fat 2.11 g
- Polyunsaturated Fat 1.94 g
  - Omega-3 0.78 g
Vitamins 42.1 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.3 mg
- Vitamin B5 — Pantothenic Acid 0.75 mg
- Vitamin B6 0.42 mg
- Vitamin B7 — Biotin 3.1 µg
- Vitamin B9 — Folate 12.4 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.5 µg
- Vitamin E 0.61 mg
- Vitamin K 0.5 µg
Minerals 483 mg
- Major Minerals 482 mg
  - Calcium 59 mg
  - Sodium 83.7 mg
  - Potassium 339 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.19 g
Cholesterol 53.9 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.3 · vitamin-b5-pantothenic-acid: 0.75 · vitamin-b6: 0.42 · vitamin-b7-biotin: 3.1 · vitamin-b9-folate: 12.4 · vitamin-d: 1.5 · vitamin-e: 0.61 · vitamin-k: 0.5 ·

Minerals

Sodium: 83.67 · Potassium: 339 · Calcium: 59 · Iron: 1.5 ·

Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.

History

1800

Coastal cooks portioned wahoo into steak pieces for even cooking and trade.

1950

Filleting lines and frozen packs made steak of wahoo available inland.

2000

Restaurants standardised specialty steak portions of wahoo for plate timing.