Hilo Fish Company, Inc.

Health Facts

Fish is a good source of protein and, unlike fatty meat products, it's not high in saturated fat. It's also a good source of omega-3 fatty acids, which benefit heart health.

The American Heart Association recommends eating fish at least twice a week.

Safe Handling

Frozen Seafood Thawing and Handling Instructions:

1. Preferred method: Thaw slowly. Puncture bag and store under refrigeration overnight.
2. Alternate method: Thaw quickly by placing vacuum sealed bag in a mixture of water, ice and salt for approximately one hour. Then remove product from vacuum bag, pat dry with clean paper towel and use.
3. Never thaw at room temperature. Do not refreeze previously frozen (thawed) product.
4. Foodservice handling: Product, once thawed, should be kept at proper holding temperatures, not to exceed 40° F. The primary reason seafood spoils is time and temperature abuse.
5. Cooking instructions: Advise customers to cook by grilling, baking or pan frying.
6. Recommended shelf life: To maintain proper quality, product should be sold or consumed within 3 days after thawing. Product must be stored at 0° F in an airtight vacuum-sealed bag.

Nutrition

Below are the nutritional facts for many of the products we sell. Many factors affect the exact nutritional makeup of any serving including harvest location, fish age and cut of meat. The labels below are the most recent facts provided by our independent testing lab. These labels can be used as a good general reference for each species.

Recipes

Mahi-Mahi with Pasta Primavera

• Mahi-Mahi with Pasta Primavera
• 2 tablespoon olive oil
• 1 bag (14 oz.) Volcano brand Mahi Mahi fillets, thawed
• 1/2 medium red onion, sliced
• 1 clove garlic, minced
• 1 green or yellow squash, chopped
• 8-12 button mushrooms 6 oz. cooked vermicilli pasta
• fresh cilatro for garnish

Heat 1 tablespoon olive oil in a frying pan over medium-high heat. Place Mahi Mahi in pan, searing both sides then lower heat and continue to cook for 4-5 minutes TOTAL, turning once. Remove Mahi Mahi from heat and set aside.

In the same pan, saute onion, garlic, squash and mushrooms in 1 tablespoon olive oil for 5 minutes. Toss cooked vegetables into freshly made pasta, top with sauteed Mahi Mahi, garnish with cilantro and serve.

Hawaiian Style Ahi Poke

• 2 tuna fillets
• 1/2 small Maui onion (sweet onion), thinly sliced
• 2 tablespoon chopped green onion
• 2 teaspoon minced ginger
• 1-2 Hawaiian chili peppers, seeded and chopped
• 1/4 cup soy sauce
• 2 tsp sesame oil
• 1 tsp sesame seeds
• salt to taste

Remove skin and bones from Ahi Tuna and cut into 3/4 inch cubes. In a large bowl combine all ingredients except sesame seeds and mix lightly. Chill for several hours.

Toast sesame seeds by heating in a heavy frying pan, stirring constantly until lightly browned. Sprinkle Ahi Tuna with toasted sesame seeds and serve. Makes 6 to 8 servings.