Delicious easy-to-make bonito recipes

Bonito is a wonderful blue fish, full of benefits and also full of flavor. We discover some delicious recipes to easily prepare it at home.

The nice is a blue fish prized for its delicate flavor, although like tuna flavor is much finer.  It is a highly healthy fish and without a doubt we must take advantage of its nutrients when it is in season since we cannot get it fresh throughout the year.

As we have said previously, it belongs to the group of oily fish, and like all of them it is rich in Omega 3 fatty acids, B group vitamins such as B2, B3, B9, B12, vitamins A and D.

In addition, from a nutritional point of view, we can highlight that the minerals present in bonito are mainly iodine, magnesium, potassium, iron and phosphorus.

The tuna season runs from May to October and it is perhaps in the summer when we can see it the most in the fishmongers. We can say then that we are in full season.

If you like bonito or you have not tried it yet, we encourage you to prepare one of these recipes, they are easy to prepare, nutritious and very healthy recipes.

Nice stew

We will also prepare this recipe for a nice stew with a vegetable garnish.

Ingredients:

• 4 beautiful wheels split in half.
• Extra virgin olive oil.
• 250 grams of carrots without skin and minced.
• 250 grams of fine and tender beans.
• 2 chopped shallots.
• 3 cloves of garlic without skin and minced.
• 150 milliliters of white wine.
• 200 milliliters of warm water.
• A few sprigs of fresh thyme.
• A few sprigs of fresh rosemary.
• A pinch of ground black pepper.
• Salt.

Elaboration:

1. In a frying pan we put a little olive oil, about two tablespoons, heat it and brown the tuna wheels. We brown well on both sides. We remove the bonito from the pan.
2. In the same oil we fry the shallots for about 5 minutes.
3. When the shallots are ready, add the carrots, the beans divided in half, the rosemary, the thyme, the salt, the pepper and we are going to sauté everything together with moderate heat and stirring frequently, for about 10 minutes.
4. When the vegetables are ready we put them in a saucepan next to the tuna wheels. We mix the white wine with the warm water and add it on top of the bonito and the vegetables.
5. We put everything together to cook with the covered casserole, for 40 minutes cooking with low heat. After time, we put out the fire. We remove the sprigs of aromatic herbs (rosemary and thyme).

When serving it, we arrange the vegetables and the bonito in individual plates.

Tuna and white bean salad

In this recipe we will accompany the bonito with some white beans with which we will prepare an exquisite salad.

This bonito and white bean salad is an ideal dish to taste in summer and an opportunity to expand and vary our salad recipe book.

If we don’t have much time, we can prepare this salad using industrially cooked white beans that come in cans.

In the case of cooking the beans, we will cook them in boiling salted water for about 60 minutes or until they are tender.

Ingredients:

• Half a kilo of bonito cut into wheels.
• One kilo of cooked white beans.
• 3 washed and chopped leeks or 2 spring onions.
• 2 cloves of garlic without skin and chopped.
• 2 tomatoes, seeded and diced.
• A washed and chopped endive.
• Some basil leaves washed and chopped.
• Extra virgin olive oil.
• A pinch of ground black pepper.
• Salt.

Elaboration:

1. We drain the beans and put them in a salad bowl. To prepare the bonito we will put a little oil to grill in a pan and heat it.
2. We brown the bonito well on both sides. We remove the tuna from the pan, put it on a plate and let it cool. Once it is cold we crumble it.
3. We put a little oil in the pan to sauté the garlic cloves and the leek. We remove from the heat and add it on top of the beans and stir well.
4. Next we add the crumbled bonito, the basil, the chopped endive and the diced tomatoes as well and stir everything together.
5. We season everything with a little olive oil on top, a pinch of salt and pepper. We stir and present it on the table.

If you like it with a fresher touch, we will reserve it for a while in the fridge before serving it.

Bonito with cider

The bonito prepared with cider is very tasty, and this time we will accompany it with a sauté that we will prepare with onion, garlic, peppers and some golden potatoes.

Ingredients:

• 600 grams of bonito cut in wheels.
• One green and one red bell pepper, cut into julienne.
• A few sprigs of minced parsley.
• 2 cloves of garlic without skin and minced.
• 2 chopped onions or 2 chopped leeks, just the white parts.
• 2 potatoes without skin and cut into wheels.
• Half a liter of cider.
• Extra virgin olive oil.
• A pinch of ground black pepper.
• Salt.

Elaboration:

1. In a pan with a little olive oil we put the garlic cloves to brown. Before the garlic is completely golden, add the onions and peppers and let them simmer over low heat.  When it is well poached, we remove it from the heat and reserve.
2. In another pan we put oil to heat to brown the potato wheels with a little salt. When the potatoes are golden, we take them out of the pan and put them on top of the vegetables that we have previously poached.
3. In a casserole, we put a small pot of olive oil to heat and brown the tuna wheels a little on both sides. Pour the cider over the tuna and boil it until it evaporates. Next we add the poached vegetables and potatoes on top of the bonito.
4. We cover the casserole and cook for about 3 minutes. Remove from heat and sprinkle with chopped parsley on top when presenting.