Soy Marinated Bonito with Concasse Tomato

Nutrición y Cocina
The recipe we bring you today is soy-marinated bonito. In a balanced diet, it is recommended to consume blue or fatty fish (eel, tuna, northern bonito, anchovies, mackerel, palometa, swordfish, or salmon) 2 or more times a week. These blue fish are characterized by providing us with Omega 3 fatty acids, which contribute to improving cardiovascular health, brain development (as they are a key part of the neuronal structure), and have a certain anti-inflammatory power. This soy-marinated bonito recipe can be served as a main dish for either lunch or dinner, and should be accompanied by a portion of carbohydrates to create a complete meal. This carbohydrate portion can come from a piece of bread (preferably whole grain) or rice as a side for the bonito.
Reviewed by Editorial Team of Kiwilimón
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Ingredients
4
Servings
  • 750 grams albacore tuna
  • 400 grams tomatillo, in branch
  • 1 onion
  • 1 glass soy sauce
  • 4 cloves garlic
  • 2 tablespoons olive oil
  • 1 teaspoon oregano
Preparation
30 mins
10 mins
Low
  • Clean the bonito fillets into pieces of about 50g each, and remove any bloodied pieces. Place them in a dish or bowl, add the chopped garlic and soy sauce. Let them marinate for 20 minutes in the refrigerator.
  • Peel the tomatoes, remove the pulp, and cut the flesh into cubes. Chop the onion. Tip: in addition to using a knife or peeler, you can use blanching to peel them. Blanching: when the water starts to boil, immerse the tomatoes for 10-15 seconds. Then, place them in cold water or ice to stop the cooking. This process makes peeling easier.
  • Heat the pan by sautéing the onion, and when it turns translucent, add the tomato. Cook for 4 minutes (do not leave it too long to maintain a slightly al dente texture) and add the oregano.
  • Drain the marinated bonito. Heat the pan before cooking the bonito.
  • Serve the bonito on a bed of tomato and onion.

Nutritional Information

* * Information per 100g serving, percentage of daily values based on a 2,000 calorie diet.
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