Grilled white tuna with tomato sauce and peppers, healthy summer recipe
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Total: 1 h 55 min Diners: 2
Summer in Spain is the time of bonito, that white tuna so popular in the Cantabrian Sea, but also in the Canary Islands where similar species occur, but not the same. Undoubtedly, if we talk about tuna everyone will think of marmitako or bonito with onions, but this fish is extremely versatile and allows us many preparations to suit everyone’s taste.
We just have to take special care not to let it dry because it is something that happens very easily. It is always advisable to freeze the tuna in advance because it also has anisakis so if we are going to want to consume it undercooked, so that it is juicier, it will be optimal to avoid running risks.
In this recipe there are two protagonists in equal parts: the tuna and also the tomato sauce and peppers that, being a fried, we could use for any preparation that comes to mind. For example, the sauce would be fantastic with meatballs, with pieces of grilled pork or also as a sauce base for baked eggs or even for pasta dishes.
This sauce, moreover, can be frozen perfectly and thawed slowly at any time so you don’t have to do anything. It’s the perfect sauce to which we could also add a little fried bacon or olives or capers or give it a spicy point to make it a puttanesca sauce.
Being in season, this healthy and lean tuna is the king of the north where dishes such as onions stuffed with bonito, bonito roll or preserves such as pickles are prepared. In addition to the loin, this recipe would be fantastic with the morrillo, the parpatana or the ventresca. Of course, we could also stew the tuna in tomato sauce, for that I always recommend adding the tuna at the last moment so that it cooks only with the residual heat of the sauce and is always juicy.
How to make grilled bonito with tomato and peppers
Ingredients
. Bonito loin, skinless and boneless, 360 g Salt, c/s Ground black pepper, c/s Extra virgin olive oil, 1 tbsp Onion, 2 pc Purple onion, 1 pc Red bell pepper, 1/2 pc Green bell pepper, 1/2 pc Tomatoes, 2 pc Fried tomato, 100 ml Spicy, optional
Step 1
The first thing to do is to prepare the homemade tomato sauce. To do this, we will have to blanch the tomatoes and peel and crush them and add that crushed tomato to a poached from finely chopped onion with a little salt and olive oil, left cooking over very low heat for at least 15 minutes. When you add the crushed tomato you have to let it cook for at least 1 hour more, always at minimum heat, correcting salt, sugar and black pepper at the end.
Step 2
On the other hand, peel the red onion and chop it finely into brunoise. Start frying with olive oil and salt over low heat to poach well. Meanwhile chop the red and green bell pepper, remove the white part and also the seeds.
Step 3
Add the bell pepper, chopped coarsely so that it can be noticed later, to the poached onion. Sauté for about 15 minutes so that it is tender but not overdone. We want the bell pepper to be noticeable later.
Step 4
When we have the sofrito ready, add the tomato fried by us and also the purchased tomato and mix well. Turn the heat to the minimum, cover and let it cook for approximately 15 to 20 minutes. To the taste of each one. Add salt, black pepper and sugar at the end.
Step 5
Warm the tuna at room temperature for 30 minutes. Brown in a frying pan over high heat on both sides. It is advisable not to overcook the tuna, so that it remains raw inside, otherwise it will be very dry.
Step 6
After grilling the tuna, cover generously with the tomato sauce and peppers. This dish is great served with french fries or some cooked white rice.
