Ingredients
Recipe for 4 people.
| 🍣 1 bonito of about 1.5 kg | 🍅 2 large ripe tomatoes |
| 🧄 8 cloves of garlic | 🥒 2 small zucchinis |
| 🧅 8 small fresh white onions | 🥗 1 bunch of parsley |
| 🧂 Salt | 🌶️ Pepper |
| 🌿 Oregano | 🫒 100 ml of olive oil |
| 🍋 Juice of one lemon |
Utensils
| 🧂 Cutting board | 🔥 Grill or plancha |
| 🔪 Chef’s knife | 🍳 Non-stick pan |
| 🥄 Wooden spoon | 📏 Ruler or measuring cup |
| 🍽️ Serving plate | 🥣 Mixing bowl |
Preparation step by step
Total cooking time: 25 minutes
Preparation time: 15 minutes
Rest time: 0 minutes
Cooking time: 25 minutes
STEP 1: Start by cleaning and gutting the bonito thoroughly under cold water, then drain it.
STEP 2: Preheat your oven to 180°C and prepare a dish by greasing it with a bit of olive oil.
STEP 3: Place the bonito in the dish, then season it with salt, pepper, and herbs of your choice.
STEP 4: Add diced tomatoes and fresh onions around the fish for extra flavor.
STEP 5: Put the dish in the oven and let it cook for about 25 minutes, until the flesh is cooked and tender.
STEP 6: Remove the dish from the oven, let it rest for a few minutes before serving with a drizzle of olive oil.
The recipe for bonito is a great opportunity to bring benefits to your diet while remaining simple to prepare. With fresh ingredients like tomatoes, zucchini, and onions, you can create a dish that is both tasty and colorful. Baking the bonito in the oven or on the plancha helps retain all its nutritional properties.
Pair it with seasonal vegetables for a balanced dish that emphasizes health and flavor. Feel free to experiment with herbs like parsley or coriander to enhance the flavors. This dish is not only accessible but also perfect for family or friends’ meals.
