📂 Fish & Seafood
#Fish
#High Omega-3
#Traditional
#Low Carb
Bonito Tuna with Natural Tomato and Roasted Peppers
🐟 Enjoy a seafood classic. Juicy white tuna stewed in homemade natural tomato with roasted peppers. High in Omega-3 and flavor.
🛒 Ingredients
- 1.1 lbs Bonito tuna
- 1.1 lbs Crushed tomato
- 5.3 oz Roasted piquillo peppers
- 5.3 oz Onion
- 2 Garlic cloves
- 4 tsp EVOO
🐟 Bonito Tuna with Tomato: Tradition and Nutrition on Your Plate
Bonito del norte (white tuna) with tomato is one of the most beloved recipes in Spanish gastronomy, especially during the summer catch. The great challenge of this dish is to ensure the fish does not dry out. To achieve this, we prepare a good base of natural tomato and roasted peppers, introducing the tuna only in the last few minutes so it cooks gently with the residual heat, maintaining all its juiciness.
🍅 Why it is exceptionally healthy
- Protective Omega-3: Bonito is a fatty fish with a fantastic concentration of EPA and DHA fatty acids, fundamental for protecting cardiovascular and brain health.
- Boosted Lycopene: By cooking the tomato with a little olive oil, the absorption of lycopene (its main antioxidant) is significantly multiplied.
- Vitamin C and Fiber: Roasted peppers provide gentle fiber and large amounts of vitamin C that help assimilate iron from other foods.
📝 Step-by-Step Preparation
- The Aromatic Base: Finely chop 1 large onion (5.3 oz / 150g) and 2 garlic cloves. In a wide, shallow pot, heat 4 tsp (20ml) of EVOO. Sweat the onion and garlic over low heat for 10 minutes until very tender.
- Homemade Tomato: Add 1.1 lbs (500g) of crushed natural plum tomatoes. Add a pinch of salt, black pepper, and 1/2 teaspoon of natural sweetener (like erythritol) or date paste to correct acidity. Cover and simmer for 20 minutes until the sauce reduces and thickens.
- The Roasted Touch: Add 5.3 oz (150g) of roasted piquillo peppers cut into strips to the tomato sauce. Mix well and let the flavors integrate for 5 more minutes.
- Fish Preparation: Ask your fishmonger for 1.1 lbs (500g) of bonito tuna loin, cleaned of bones and skin, cut into large cubes of about 1.2 inches (3 cm). Season them lightly.
- The Sear (Optional but Recommended): In a separate pan, sear the tuna cubes with 1 drop of oil over very high heat, just 30 seconds per side to seal them.
- Perfect Cooking: Introduce the bonito into the pot with the hot tomato sauce. Turn off the heat immediately, cover the pot, and let rest for 5 minutes. The fish will cook with the residual heat, remaining spectacularly tender.
