The bonito, albacore or white tuna is one of the most widespread species of tuna. It is oily fish so its fat content is high compared to that of lean fish. Its fat is rich in omega-3 fatty acids that help lower cholesterol and triglyceride levels in the blood.
Compared to other fish, bonito has an outstanding content of vitamin B3 and B12. It also has vitamins A, D and minerals such as potassium, phosphorus, magnesium and iron, as well as iodine. Here are three recipes that you can cook at home very easily and quickly.
Nice grilled
A dish rich in calcium and other minerals, in addition to containing important proteins and vitamins. If we accompany it with roasted seasonal vegetables we will be adding nutrients without adding fat, which will make it a super healthy dish.
Ingredients (4 people)
600 g tuna
2 tablespoons olive oil
1/2 lemon
1 clove of garlic
1 sprig of parsley
salt
Preparation
Mince the garlic and parsley. Mix them in a bowl with lemon juice, oil and salt.
Put the mixture on a plate and place the tuna on top. Turn it over a couple of times so that it soaks well on both sides. Let stand like this for 2 hours, so that the tunawell impregnated with the flavors of the marinade.
Remove the fish from the marinade, letting it drain well. Then, brown it for 5 minutes on both sides on a very hot griddle or non-stick pan, with a few drops of oil. Salt moderately on both sides.
Serve immediately to take advantage of all its texture and flavor.
Preparation time: marinate the tuna + 25 minutes
Bonito with cinnamon-scented wine
All the beneficial properties of oily fish wrapped in a surprising aroma and flavor. With the flavors of cinnamon and thyme we can remove the salt and get a very healthy dish.
Ingredients (4 people)
800 g of tuna
100 ml of white wine
A few sprigs of thyme
Cinnamon powder
2 tablespoons olive oil
salt
pepper
2 potatoes
2 tomatoes
2 green peppers
Preparation
Clean and cut the tuna, removing the head and leaving the spine aside. Make some cuts to mark the portions and cut the bone.
Place the open fish in a deep tray and proceed to the dressing. Season and add the cinnamon powder, insisting on the spine.
Put a few sprigs of thyme , spread over the cuts that have been made, a splash of oil and white wine.
Leave it in maceration for 2 hours. Place in the same sourcevegetables into large pieces and put it in the oven for a few minutes until it is cooked. When it changes color it will be at its ideal point.
Preparation time: macerate the tuna + 30 minutes
Catalan
tuna
This recipe incorporates breadcrumbs which will give it a crunchy touch and with fewer calories than if we prepare it fried. The tomatoes, garlic, and parsley will add vitamins and flavor to the protein and healthy fatty acids in the fish. All this makes this dish a perfect option as a main meal for our daily table.
Ingredients (4 people)
8 slices of tuna
3 cloves of garlic
2 ripe tomatoes
25 g of breadcrumbs
1 small glass of white wine
8 mushrooms
a few sprigs of parsley
3 tablespoons of olive oil
salt
pepper
Preparation
Season the tuna slices with salt and pepper. Blanch the tomatoes, peel and chop. Peel and chop the garlic and do the same with the parsley. Turn on the oven at medium temperature.
Grease a baking tray with oil and place the tuna slices without overlapping them. Sprinkle each piece with the chopped garlic and parsley. Spread the tomato around, lightly salt and cover with the breadcrumbs .
Drizzle with oil, white wine and place in the oven for 20 minutes. The cooking time will depend on the size of the slices, but we must not let them dry out. It can be decorated with a laminated mushroom on top.
Preparation time: 40 minutes
