Herb Roasted Bonito

May 28, 2023May 28, 20230 13
Herb Roasted Bonito - A Delicious and Healthy Seafood Recipe
in Seafood

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

17 ounces bonito fish
marinade
rosemary
thyme
1 garlic clove , minced
2 tablespoons soy sauce
1 tablespoon lemon juice
2 tablespoons olive oil
asian-style dressing
1/4 onion , grated
2 tablespoons sake
3 tablespoons soy sauce
3 tablespoons lemon juice
80 ml olive oil

Nutrision Information

Servings Per Recipe
4
Calories
305
Sugar
2g
Fat
19g
Bonito fish is a type of tuna that is commonly found in the waters around Japan, where it is enjoyed in a variety of dishes. This recipe for herb roasted bonito is a delicious and healthy way to enjoy this flavorful fish. The marinade used in this recipe helps to enhance the natural flavors of the fish, while the Asian-style dressing provides a tangy and flavorful finish. This dish is perfect for a quick and easy weeknight meal, or for entertaining guests at a dinner party.

Instructions

1.Preheat your oven to 425°F (220°C).
2.Rinse the bonito fish and pat it dry with a paper towel.
3.Combine all the marinade ingredients (rosemary, thyme, garlic, soy sauce, lemon juice, and olive oil) in a small bowl and mix well.
4.Coat the bonito fish with the marinade and let it sit for 10-15 minutes.
5.Place the fish on a roasting pan and roast it in the oven for 10-15 minutes, or until cooked through.
6.Meanwhile, make the Asian-style dressing by combining all the dressing ingredients (grated onion, sake, soy sauce, lemon juice, and olive oil) in a small bowl and mix well.
7.When the fish is ready, remove it from the oven and drizzle the dressing over it.
8.Serve hot and enjoy!

PROS

Bonito fish is a great source of protein, omega-3 fatty acids, and vitamins B6 and B12.

This recipe is easy to make and can be ready in under 30 minutes.

CONS

Bonito fish can contain high levels of mercury, so it’s best to enjoy it in moderation.

The flavor and texture of bonito can be strong and may not be to everyone’s liking.

HEALTH & BENEFITS

Bonito fish is a nutritious type of seafood that provides many health benefits.
It is a great source of protein, which is essential for building and repairing tissues in the body. It also contains omega-3 fatty acids, which can help lower the risk of heart disease and stroke. Additionally, bonito fish is rich in vitamin B6 and B12, which are important for maintaining healthy brain function, nerve function, and red blood cells.

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