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Recipe of Pretty Marinated in Soy with Tomato Concasse
Recipe

Pretty Marinated in Soy with Tomato Concasse

30 mins
10 mins
Low
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The recipe that we bring you today is a nice soy marinade. In a balanced diet it is recommended 2 or more times a week the consumption of blue or fatty fish (eel, tuna, bonito of the north, anchovies, mackerel, pomfret, swordfish or salmon). These blue fish are characterized by providing Omega 3 fatty acids that contribute to improve cardiovascular health, brain development (being a key part of the neuronal structure), and have a certain anti-inflammatory power. This recipe for beautiful marinade that we bring you can be consume a second course both at lunch and dinner, and must be accompanied by a carbohydrate ration to obtain a complete meal. This ration of hydrates can be given by a piece of bread (to be able to be integral) or a rice as garnish of the bonito.

Ingredients

4 portions
  • 750 grams Beautiful
  • 400 grams tomato, raw
  • 1 onion
  • 1 glass soy sauce
  • 4 cloves garlic
  • 2 tablespoons olive oil
  • 1 teaspoon oregano

Preparation

Clean the loin of bonito in pieces of about 50g each and remove the pieces with blood. And place them in a bowl or bowl and add the chopped garlic and soy sauce. It is left macerating 20 min in the fridge.
Peel the tomatoes, remove the pulp and cut the meat from the diced tomatoes. Chop the onion. Trick: in addition to knife or peeler, you can use the blanching to peel it. Scalding: when the water starts to boil, introduce the tomatoes for 10-15 seconds. Subsequently, introduce them in cold water or with ice to cut the cooking. This process facilitates peeling.
Heat the pan by sautéing the onion and when it becomes transparent, add the tomato. Leave 4 minutes (do not leave much time to have a texture a bit al dente) and add the oregano.
Drain the nice marinade. Heat the pan before cooking the bonito.
Presents the bonito on the bottom of tomato and onion.

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Nutritional information
* Percentage of daily values ​​based on a 2,000-calorie diet.
At the moment this recipe does not have the data of the Nutritional Information.
Information per 100gr. Portion, provided by USDA
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