The stewed bonito recipe is for creating a tasty fish main course featuring this type of blue fish, whose scientific name is “Sarda sarda.”
Bonito is rich in vitamins, iron, iodine, and omega 3, while low in calories.
Its low cost and flavorful flesh, with few bones and remaining firm even after cooking, make it a very appreciated fish in cooking, even in oil-based preparations similar to tuna and mackerel.
Unfortunately, it is at risk of anisakis contamination and should always be consumed well-cooked, or previously subjected to freezing procedures to kill parasites.
When purchasing, it’s important to pay attention to the brightness of the eyes, a clear indicator of freshness, and avoid consuming it in any doubtful cases or when the smell makes us question its freshness.
There are various preparations in which it can be successfully used, such as grilled, baked in foil, with cherry tomatoes, boiled… In my opinion, however, the “stewed” recipe is where bonito best expresses its goodness.
A slightly spicy tomato sauce superbly accompanies and softens its firm and tasty flesh, making it a unique and complete dish.
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- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Spring, Summer and Fall
- Energy 818.40 (Kcal)
- Carbohydrates 9.40 (g) of which sugars 0.64 (g)
- Proteins 90.35 (g)
- Fat 44.94 (g) of which saturated 2.07 (g)of which unsaturated 0.25 (g)
- Fibers 1.84 (g)
- Sodium 1,298.20 (mg)
Indicative values for a portion of 425 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
- 2 bonito
- 1 yellow onion (medium)
- 2 cups tomato puree
- to taste extra virgin olive oil
- to taste chili pepper (spicy red fresh or dried)
- to taste salt
Tools
- Pan large non-stick
- Mandoline
Steps
Prepare the stewed bonito by finely chopping the onion, or scallion, and frying with a dash of extra virgin olive oil.
If you want to make this step lighter, also pour half a glass of water into the pan so the oil doesn’t reach high temperatures.
Cover with a lid and continue cooking until the onion is soft and slightly melted.
Then add the tomato puree and a cup of water, stir and bring to a boil over high heat.
At this point, salt, add a piece of fresh chili pepper or a little dried chili.
Lower the heat and cook for about 10 minutes, until this sauce smells cooked.
Meanwhile, wash the 4 bonito fillets obtained from filleting.
Before adding the fish, check the density of the sauce obtained.
It should not be too thick, nor too liquid.
In the first case, add more water to the pan and bring to a boil, while in the second let it reduce a little more.
Check the salt and if you notice acidity, correct it with slightly less than half a tablespoon of sugar.
Add the fish to the pan, trying not to overlap the fillets.
Cook for about fifteen minutes over low heat, with the lid on, and turn halfway through when we will also add another dash of oil.
Cooking times depend on the thickness of the slices.
To verify that the fish is cooked, cut a fillet at the thickest point, it should appear white even in the center.
The stewed bonito recipe is now complete. Serve the dish hot.
It’s preferable to consume fish dishes just prepared.
However, bonito is well suited to be stored in the fridge for one day after cooking.
In this case, place the slices with their sauce in a container, drizzle with a little oil, and close with an airtight lid.
In this case, place the slices with their sauce in a container, drizzle with a little oil, and close with an airtight lid.
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