Ika mata
Raw fish is cut into pieces, cured with citrus and commonly mixed with coconut cream and vegetables. The fish and balance of ingredients vary. Eat it freshly prepared and ask about ingredients if you have allergies.
Local food guide · reviewed 8 October 2026
Cook Islands food to look for in Rarotonga
From raw fish dressed with coconut cream to taro leaves, shared umu feasts and island-style favourites.
A cuisine shaped by place
Seafood, coconut, root crops and sharing.
Cook Islands food sits in a Polynesian food tradition and reflects what grows and is caught locally: fish, coconut, taro, breadfruit and tropical fruit. Family recipes vary, so think of these descriptions as a recognition guide—not a single definitive recipe.
Rukau
Young taro leaves are cooked until tender, often with coconut cream. Versions may include onion or meat. Taro leaves need proper cooking, so this is a dish to enjoy from an experienced cook or food business.
Cook Islands poke
Here, poke commonly means a sweet baked or steamed pudding made from fruit or starch—such as banana, pumpkin or arrowroot—with coconut cream. It is different from the Hawaiian raw-fish dish many visitors know by the same name.
Island mayonnaise
Often called “mayonnaise” locally, this is a generous island-style potato salad. Cook Islands Tourism describes potato and beetroot with mayonnaise, sometimes finished with boiled egg. Family and venue versions differ.
Umu cooking
An umu is an earth oven: food is cooked slowly using heated stones and covered to hold the heat. Island-night feasts may include meats, fish and root crops prepared this way.
Chop suey
A familiar celebration and family-table dish across the Cook Islands and wider Pacific, usually built around vermicelli noodles, meat, vegetables and savoury seasoning. It is a well-loved local adaptation rather than a uniquely indigenous Cook Islands dish.
Nita and coconut
Nita is an arrowroot preparation served with coconut cream. Coconut also appears as fresh cream in savoury dishes, sweets and drinks.
Maroro and fresh fish
Flying fish—maroro—and other locally caught fish may be grilled, fried or served in other island styles. Availability follows the catch and the venue; no dish is guaranteed every day.
Where to try it
Look for food with context.
Markets
Punanga Nui Market and the Muri Night Market can be good places to browse local meals and snacks. Days, stalls and dishes change—check current details before travelling.
Island nights
Cultural shows commonly pair performance with an umu-style buffet. Read our culture guide, then check the operator’s current programme, transport and menu.
Eateries and tours
Some restaurants, cafés and lagoon experiences feature local ingredients. Use the food directory and follow the direct venue link to check today’s menu rather than assuming a dish is always served.
Allergies and dietary needs: ask about coconut, egg, seafood, gluten, soy and cross-contact before ordering. Ika mata contains raw fish; anyone advised to avoid raw seafood should choose a cooked option. Explain dietary needs clearly and confirm them again when food is served.
Read further from current sources
This guide was checked against Cook Islands Tourism’s local dishes guide, its island nights and markets information, plus local cultural context. Menus and schedules can change.