The little tuna or frigate tuna stew is a very tasty fish main course.
This type of fish is distinguished from other tunas by its back patterns resembling writing, hence the name “frigate”.
It falls under the category of bluefish, and thus it belongs to those foods that are a source of high biological value proteins.
The frigate tuna is rich in omega 3, contains vitamin D and various B vitamins, and provides a good supply of minerals such as phosphorus, iron, and iodine.
It is fished from May to November, but also until December.
This fish is well suited to being prepared stewed with onion and tomatoes, as this way its digestible yet aromatic flesh is softened by its fragrant and slightly spicy cooking sauce.
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- Difficulty: Very Easy
- Cost: Affordable
- Preparation time: 8 Hours 10 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer, and Fall
- Energy 632.16 (Kcal)
- Carbohydrates 9.08 (g) of which sugars 7.79 (g)
- Proteins 66.00 (g)
- Fat 37.83 (g) of which saturated 11.94 (g)of which unsaturated 14.21 (g)
- Fibers 1.54 (g)
- Sodium 219.36 (mg)
Indicative values for a portion of 400 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 3.3 lbs tuna (frigate)
- 4 cups oz cherry tomatoes (Piccadilly or cherry)
- 5.3 oz tomato sauce
- to taste extra virgin olive oil
- 2.1 oz spring onions
- to taste salt
- to taste chili pepper (spicy red)
- 1 1/4 cups cups water
Tools
- 1 Frying Pan non-stick diam. 12 inches with lid
Steps
To prepare the little tuna or frigate tuna stew, start by washing the tomatoes.
Then peel them and after removing the seeds, cut into pieces.
Directly in the pan we will use, chop the fresh onion.
Put on the stove with extra virgin olive oil and let fry over moderate heat for a few minutes.
If necessary, add a little water. Stir.
Add tomatoes, salt, and a piece of chili pepper to the pan.
Let it season for a few minutes, then add the tomato sauce, sufficient water to bring to cooking, and cook on low heat for about 15 minutes.
Cover with a lid leaving a side vent.
After this time, remove the piece of chili pepper and add the filleted and halved fish to the pan.
Place it skin-side down.
Cook for about 15 minutes, turning the pieces halfway through cooking.
If necessary, add a little more oil 5 minutes before turning off the heat.
The little tuna or frigate tuna stew with onions and tomatoes is now ready.
Serve immediately.
Storage
Consume immediately.
Consume immediately.
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