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Bonito with potatoes, slow-cooked onions and pickled chillies

Name: Bonito with potatoes, slow-cooked onions and pickled chillies
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 4 servings
Cuisine: Home-style, Spanish
Ingredients: 750 g Fresh bonito (trimmed, 8 medallions about 2 cm thick); 600 g Potato (peeled); 500 g Onion (sweet); 60 g Pickled green chillies (drained); 55 g Extra virgin olive oil (20 g onions, 20 g potatoes, 10 g fish, 5 g chillies); 3 g Parsley; 2 g Salt (to taste)

Total time1 h Preparation and possible waiting 20 min · Cooking 40 min

Preparation and possible waiting: 20 min · Cooking: 40 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Servings4

Allergens

Fish: Ingredient to check: Fresh bonito, Extra virgin olive oil. Sulphites: check label: Ingredient to check: Pickled green chillies. Indicative information from the listed ingredients, not a complete allergy assessment. Check all product labels, optional ingredients and cross-contact.

Rating Not yet rated

Pan-seared bonito with sweet onions, golden potatoes and tangy pickled green chillies.

Jump to steps

20 minpreparation and possible waiting

40 mincooking

4servings

2.196 kcalwhole recipe

549 kcalper serving

Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information

Total time: 1 h Preparation and possible waiting 20 min · Cooking 40 min

Preparation and possible waiting: 20 min · Cooking: 40 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Recipe characteristics

Pescatarian Main course 30 to 60 minutes Home-style

Allergens

View full classification 22 tags

Diet

Pescatarian

Dietary requirements

Gluten-freeLactose-freeEgg-freeNut-freePeanut-freeSoy-freeShellfish-freeSesame-freeNo added sugar

Dish type

Main course

Meal

LunchDinner

Preparation

Baking

Appliances

OvenFrying pan

Cuisine

Home-styleSpanish

Season

All year round

Occasion

Everyday menu

Nutrition

High in protein

Total time

30 to 60 minutes

Allergen information is indicative. Always check each product label and possible cross-contamination.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.

Recipe characteristics

Dish type

Main course

Meal

Lunch · Dinner

Total time

30 to 60 minutes

What you need

Ingredients

Tick the ingredients you need to buy.

Fresh bonito trimmed, 8 medallions about 2 cm thick 750 g
Potato peeled 600 g
Onion sweet 500 g
Pickled green chillies drained 60 g
Extra virgin olive oil 20 g onions, 20 g potatoes, 10 g fish, 5 g chillies 55 g
Parsley 3 g
Salt to taste · Approx. ⅓ level tsp of fine salt 2 g

0 selected ingredients

Let’s get cooking

Method

Thinly slice the onions and cook with 20 g oil and some salt in a frying pan over a low heat for 30–35 minutes, stirring often, until very tender and lightly golden.
Meanwhile, heat the oven to 210°C. Cut the potatoes into 5 mm slices, toss with 20 g oil and some salt and spread on a tray. Roast for 30–35 minutes, turning halfway, until tender and golden.
Slice the pickled chillies and toss with 5 g oil. Season the bonito with the remaining salt. Heat the other 10 g oil in a frying pan and cook the medallions for 2–3 minutes per side, depending on thickness, until the centre reaches 63°C.
Divide the potatoes, two medallions per person and the onions between plates. Add the chillies and chopped parsley and serve promptly.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.