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Zesty Oven-Roasted Bonito with Garlic Sauce

476kcal
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Prep 15 minutes
Cook 50 minutes
Total 1 hour 5 minutes
A healthy and odor-free way to cook bonito fish on a bed of onions and potatoes, featuring a zesty garlic-lemon marinade.
Servings 2 people
Course Main Course
Cuisine Mediterranean, Turkish

Ingredients

  • 1 large Bonito (cleaned and sliced into rounds)
  • 1 medium Onion (thinly sliced into rings)
  • 1 medium Potato (thinly sliced into rings)
  • 1 tsp Dried Oregano
  • Vegetable Oil (for drizzling)
For the Zesty Sauce:
  • 6 tbsp Vegetable Oil
  • 1 tsp Sweet Paprika
  • 2 cloves Garlic (minced)
  • Juice of 1/2 Lemon
  • Salt (to taste)

Equipment

  • Rectangular Baking Dish (Borcam): To layer the vegetables and fish.
  • Parchment Paper: The essential tool for the "no-smell" method.
  • Small Bowl & Brush: For preparing and applying the garlic sauce.
  • Mandoline or Sharp Knife: To get those perfectly thin potato slices.

Method

  1. Slice the potato and onion into thin rounds. Slice the cleaned bonito into rings.
    Slicing potatoes, onions, and bonito fish for roasting.
  2. In a small bowl, whisk oil, paprika, minced garlic, lemon juice, and salt.
    Mixing a red paprika and garlic sauce for fish.
  3. Line a baking dish with parchment. Layer the onions first, then the potatoes.
    Layering sliced onions and potatoes in a baking dish.
  4. Drizzle oil and sprinkle oregano over the potato layer.
    Adding oil and oregano to a layer of sliced potatoes.
  5. Arrange the bonito slices on top and brush generously with the garlic sauce.
    Brushing garlic and lemon sauce over bonito fish slices.
  6. Wet a sheet of parchment paper, wring it out, and cover the fish tightly.
    Covering fish with wet parchment paper for oven roasting.
  7. Bake in a preheated oven at 200°C (390°F) for 45-50 minutes.
    Roasting bonito fish in a 200 degree oven.

Nutrition

Serving1servingCalories476kcalCarbohydrates26gProtein4gFat41gSaturated Fat6gPolyunsaturated Fat24gMonounsaturated Fat9gTrans Fat0.3gCholesterol0.3mgSodium11mgPotassium580mgFiber4gSugar3gVitamin A513IUVitamin C26mgCalcium49mgIron2mg

Video

Notes

For the best flavor, let the fish marinate in the garlic sauce for 15 minutes before putting it in the oven. To get a slightly crispy top, you can remove the wet paper for the last 5 minutes of baking! Serve with a side of fresh Rocket (Arugula) salad and plenty of lemon.

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