Baked Bonito With Herbs & Potatoes

May 08, 2023May 8, 20230 0
Baked Bonito with Herbs & Potatoes recipe for a wholesome meal
in Seafood

Prep

20 min

Cook

60 min

Ready In

80 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1 bonito fish
1/2 cup olive oil
5 -6 garlic cloves , sliced
sea salt
fresh ground black pepper
Greek oregano ( rigani )
2 lemons , juice of
2 1/2 lbs potatoes
1 1/3 cups water

Nutrision Information

Servings Per Recipe
4
Calories
487
Sugar
3g
Fat
31g
Baked Bonito with Herbs & Potatoes is a Mediterranean dish that is popular among seafood lovers. It is a complete meal that is both healthy and easy to prepare. The combination of herbs, garlic, and lemon juice gives the dish a delightful aroma, and the potatoes provide a tender and flavorful base for the fish. Bonito fish is a staple in Mediterranean cuisine, and it is a white-meat fish with a mild and slightly sweet flavor. It is a popular fish in Spain, Italy, and Greece. This dish is perfect for a cozy dinner for two or a family meal. It is also a great way to introduce seafood to children.

Instructions

1.Preheat the oven to 180C / 350F.
2.Salt and pepper the bonito fish.
3.Slice potatoes and place on baking tray.
4.Scatter garlic cloves and herbs over potatoes.
5.Place bonito fish on top of the potatoes.
6.Drizzle olive oil over the fish and potatoes.
7.Pour water in the baking tray.
8.Bake for 1 hour.
9.Squeeze the lemon juice over the fish and potatoes before serving.

PROS

Baked Bonito with Herbs & Potatoes is a one-pan meal that is simple and easy to prepare.
The dish is flavorful with the combination of garlic, herbs, and lemon juice, and it is a healthy meal option.

CONS

Bonito fish may not be readily available in some areas and can be replaced by other white-meat fish.
The dish is not suitable for people with seafood allergies.

HEALTH & BENEFITS

Bonito fish is a low-fat, high protein food that is rich in omega-3 fatty acids, which is beneficial for heart health. The potatoes are a good source of potassium, vitamin C, and vitamin B6, which are essential for maintaining healthy body functions. Garlic is rich in antioxidants and compounds that may improve immunity.

Print

Leave a Reply

Your email address will not be published.