Pan Roasted Waluu Recipe

November 8, 2008 1 Comment

Pan Roasted Waluu

Pan Roasted Waluu

I had never heard of Waluu before this week. I have enjoyed fresh Bermudian Wahoo on a visit to Bermuda to visit friends Will and Linda but this fish is different. While in one of my favorite Main Line gourmet markets, Food Source, I was looking for something different and found Waluu at $12.99 per pound. Pricey but not as expensive as Chilean Sea Bass or Striped Bass.

The Waluu was in whole pieces not individual steaks and looked like a white center cut boneless pork loin. I prefer to buy it whole like this and cut individual steaks myself. I asked Food Sources’ fishmonger about the fish and he told me it is a Pacific fish also called Escolar. He also told me not to serve more than 6 ounces per person because of its high oil content.

This got me interested and after researching Waluu on the Internet, I find out that eating too much of it can cause gastrointestinal symptoms like diarrhea. Wish I knew that before I purchased it but I can tell you no one in our family had any problems after eating it. Further research showed Waluu is banned in Japan and Italy because these countries “consider it toxic.” The FDA has said the fish was “nontoxic and non lethal” but then recommends that “Escolar (Waluu) should not be marketed in interstate commerce.” Now talk about confusing!!!

How My Daughter Helped Me Decide How to Prepare It

I was going to just cut it into steaks and saute them in a fry pan but my daughter remembered how Will in Bermuda dipped the Wahoo pieces in egg and flour. She thought I should do the same with the Waluu and together we did. I decided to Pan Roast the fish by starting in a fry pan with butter and oil and finish in the oven set at 350ºF. This also gave me time to work on the side dishes of potatoes and spaghetti squash.

The fish was great. Both girls enjoyed the mild flavor and halibut-like texture. It was seasoned with salt and pepper and the juice of a wedge of fresh lemon. I’m sure this would be a great fish to grill and wonder if I could roast a whole piece in the oven and carve into steaks when done cooking. This meal was quick and easy. Not a lot of prep and easy to prepare. You can throw this menu together in less than 1/2 hour. We microwaved the spaghetti squash and it came out perfect. The new potatoes were boiled.

I noticed in my research that Waluu is served at one of my favorite seafood restaurants in Philadelphia called Little Fish. From the picture at, they serve it with a garnish of white beans, tomatoes and greens. Sounds like a nice combination.

Pan Roasted Waluu

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 3-4 servings

Pan Roasted Waluu


1.25 pounds of fresh Waluu, cut into 3/4 inch - 1 inch steaks (you can substitute Halibut, Sea Bass or any other firm white fish)

1 egg

Flour for dredging

Salt and pepper, to taste

1 tablespoon butter

1 tablespoon olive oil

1 lemon, cut into wedges to serve on plated fish

How To Prepare At Home

Preheat the oven to 350ºF. Preheat your a saute or fry pan that's big enough to hold the Waluu steaks. If your pans are not big enough, cook the fish in batches.

Pour some all purpose flour into a wide soup bowl or on a plate for dredging. I like to season the flour with salt and pepper but you can just as well season the fish.

Break the egg into another wide soup bowl and combine egg while and yolk with a fork. Using one hand (wet hand) for the egg and the other hand (dry hand) for the flour, start by dipping the steaks into the egg and then the flour. Be sure to knock any loose flour off the fish or the flour will burn and make a mess in the pan. If you are lucky, you will have one of your children help you with this step. My 8 year daughter has cerebral palsy and loves to help me in the kitchen. We have a special "stander" for her to be at the right counter height as you can see in the photo.

When the pan is hot, add the oil and butter and heat until both are hot but not smoking. Add the Waluu steaks and brown on each side for 2 to 3 minutes until the fish is golden brown.

Once brown, put the pan into the preheated oven and cook until the fish is done to your own preferences. The actual length of time will depend on the thickness of the steaks, doneness, the pan you are using and your oven. We cooked the fish in the oven for about 8 minutes.

Remove the pan from the oven. Remember, the handle will be hot so use an oven mitt. I like to leave the mitt on the handle while it is on the stovetop so I remember the pan is hot having learned the hard way. Plate the fish with your side dishes and lemon wedge and serve. Delicious!

Last modified on Thu 17 July 2014 9:34 am

Filed in: Fish Recipes

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  1. Sylvia Schurr says:

    Had Waluu for lunch today at Nicaro’s in Silver Spring, MD. It was delicious! Sorry to read the negitive remarks since it is sooooo good!

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