Delicious bonito recipes easy to make

The beautiful It is a blue fish very appreciated for its delicate flavor, although it is similar to tuna, its flavor is much finer. It is a highly healthy fish and without doubt we must take advantage of its nutrients when it is in season because we can not get it fresh all year round.

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

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

The season of the bonito goes 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 have not tried it yet, we encourage you to prepare some of these recipes, they are easy recipes to prepare, very healthy nutritious.

Pretty stew

This recipe for beautiful stew will also be prepared with a garnish of vegetables.

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 sliced shallots.
3 garlic cloves 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:

In a pan we put an olive oil fondito, about two tablespoons, heat it and brown the bonito wheels. We pray well on both sides. We remove the bonito from the pan.
In the same oil, sauté the shallots for about 5 minutes.
When the shallots are ready, add the carrots, the halved beans, the rosemary, the thyme, the salt, the pepper and we are going to skip everything together with moderate fire and stirring frequently, for about 10 minutes.
When the vegetables are ready we put them in a casserole dish next to the bonito wheels. Mix the white wine with the warm water and add it over the bonito and the vegetables.
We put everything together to cook with the covered casserole, during 40 minutes cooking with low fire. After the time, we extinguished the fire. We remove the sprigs of aromatic herbs (rosemary and thyme).

At the time of serving, we have the vegetables and the bonito in individual dishes.

Salad of bonito and white beans

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

This salad of bonito and white beans is an ideal dish to enjoy in summer and an opportunity to expand and vary our salad recipe.

If we do not have much time we can prepare this salad using the white beans that come in an industrially cooked jar.

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

Ingredients:

Half a kilo of bonito cut into wheels.
A kilo of cooked white beans.
3 leeks washed and sliced or 2 tender onions.
2 garlic cloves without skin and slices.
2 tomatoes without seeds and cut into cubes.
One escarole washed and cut.
A few basil leaves washed and chopped.
Extra virgin olive oil
A pinch of ground black pepper.
Salt.

Elaboration:

Drain the beans and put them in a salad bowl. To prepare the tuna, we will put a little oil to make it grilled in a pan and heat it.
We browned the bonito well on both sides. Remove the bonito from the pan, put it on a plate and let it cool. Once it's cold we shred it.
Put a little oil in the pan to sauté the cloves of garlic and leek. Remove from heat and add it over the beans and stir well.
Next we add the nice crumbled, the basil, the escarole chopped and the tomatoes in small cubes also and we remove everything together.
Align everything with a little olive oil on top, a pinch of salt and pepper. We remove and present it at the table.

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

Nice to the cider

The delicious prepared with cider is very rich, and this time we will accompany it with a sautéed one that we will prepare with onion, garlic, peppers and some golden potatoes.

Ingredients:

600 grams of bonito cut on wheels.
One green pepper and one red pepper cut in julienne.
Some sprigs of minced parsley.
2 garlic cloves without skin and minced.
2 sliced onions or 2 sliced leeks, only 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:

In a pan with a little olive oil we put the garlic cloves to brown. Before the garlic is golden, add the onions and peppers and let them simmer under low heat.When it is well poached we remove it from the fire and reserve.
In another pan 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 place them on top of the vegetables that we have previously poached.
In a saucepan put a little olive oil to warm and brown the bonito wheels on both sides. Pour the cider over the bonito and boil it until it evaporates. Then add the poached vegetables and potatoes over the bonito.
Cover the casserole and cook for about 3 minutes. Remove from heat and sprinkle with minced parsley over the time to present.