Soy Marinated Bonito with Concasse Tomato

Name: Soy Marinated Bonito with Concasse Tomato
Prep time: 40 min
Cook time: 10 min
Yield: 4
Cuisine: Española
Ingredients: 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

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

Published: 26-05-2017

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.