https://www.lifestylefood.com.au/recipes/26465/barbecued-bonito-fillet

LifestyleFOOD.com.au

It wouldn’t be an Aussie Christmas if we didn’t embrace the hot weather and fire up the barbecue with this special bonito fillet recipe.

Ingredients

  • 1 x 800g bonito fillet, skin on, bones removed

  • 2 teaspoons chopped thyme leaves

  • 2 teaspoons finely grated lemon zest

  • Salt flakes and freshly ground black pepper, to taste

  • 1/3 cup extra virgin olive oil

  • 1 clove garlic, finely chopped

  • 1 golden shallot, finely sliced

  • 1 small red chill, seeded and finely chopped

  • 1 tablespoon salted capers, rinsed and dried

  • 1 bulb baby fennel, diced

  • 3 small tomatoes, peeled, seeded and diced

  • 2 tablespoons chopped flat-leaf parsley

  • 1/2 lemon

Method

  • 1.

    Cut the fillet in half lengthways, following the line of bones down the centre, cut away the bones, trim and discard any dark meat. Cut the pieces in half. Place on a plate, sprinkle with thyme, lemon zest, salt and pepper, drizzle with half the olive oil and turn well to coat. Cover and refrigerate until ready to cook.

  • 2.

    Heat a barbecue or char-grill plate.

  • 3.

    Meanwhile, heat remaining olive oil in a frying pan, add garlic, shallot, chilli, salt and pepper and fry until the shallot is translucent. Add the capers and fennel and cook until the fennel has softened slightly. Stir in the tomatoes, parsley and a squeeze of lemon juice and remove from the heat.

  • 4.

    Place the fish skin-side down on the BBQ or char-grill and cook for 2-4 minutes, until the skin is very crisp, then turn and cook the other side for a further minute or 2, until flesh flakes easily when tested with a fork.

  • 5.

    Arrange fish on plates and spoon sauce over the top.

  • 6.

    Notes: Bonito can be served rare in the centre, if you plan to serve it this way, buy sashimi-grade fish.

  • 7.

    Alternative species: Albacore, mackerel, salmon, striped marlin, swordfish, tuna.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 509kj
  • Fat Total 34g
  • Saturated Fat 7g
  • Protein 41g
  • Carbohydrate 8g
  • Sugar 4g
  • Sodium 778mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Notes

Recipe courtesy of Sydney Seafood School. Visit the 36-Hour Seafood Marathon at Sydney Fish Market, taking place from 5am on Saturday, 23 December, to 5pm on Sunday, 24 December.

Main image credit: Franz Scheurer

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