Potato crusted bonito fish fillets

ITALIAN TRANSLATION
How to gratin fish fillets with crust potatoes. Recipe by @vicaincucina

Potato Crusted Bonito Fish Fillets is one of my favourite recipes to make when I want to cook a fast, easy and yummy fish recipe. You can prepare it for holidays, birthdays, but also for a simple lunch or dinner.

HOW TO MAKE IT: The recipe is very easy: first, fillet the fish by removing all the pin bones (fortunately the bonito has very few of them). Secondly, place a handful of grated potato on each fillet, drizzle on top with a little olive oil and brown them in oven or on the grill;


Serve the bonito fillets with a yogurt hot sauce, made with fresh aromas (thyme and oregano), onion, spices tandoori, a few drops of Worcestershire sauce and a pinch of salt.

📝 INGREDIENTS, PREPARATION TIME AND SERVINGS:


🍴 Serves 🕓 Preparation 🕓 Cooking
2 15 mins 15 mins

  • 400 g fillet of bonito fish (net weight)
  • 15 g of butter
  • 400 g of potatoes
  • oil, salt and pepper (to taste)

FOR THE SAUCE:

🌿 SEASON (bonito fish): JAN FEB MAR APR MAY DEC

METHOD:

Fillet the fish making sure to remove all the pin bones. Heat a knob of butter in frying pan over a high heat. Quickly sear the bonito fillet, turning it every few seconds, until browned on all sides.

Arrange seared fillets on a baking pan with parchment paper, salt them lightly and leave aside. It is important to remove immediately the fillets from the pan, in order to stop the cooking. Finally, grate the potatoes.

Grate them thinly. If you have a grater like mine (like in the picture) the potatoes turn out thinner, so it allows a faster cooking – this will prevent the fillets not to dry out during baking.

Put the grated potatoes in cold water with lemon juice; let it soak for a few minutes. This way, we eliminate the starch and the potatoes will become crispier in baking. Moisture is the enemy of crispy potatoes, so squeeze it well with your hands.

Place a handful of grated potatoes on each fillet, salt lightly and drizzle on top with a little olive oil; bake them in a preheated oven at 220°C for 15 minutes – grill mode (only the upper part).

Meanwhile prepare the sauce: chop together the onion with aromatic herbs (thyme and oregano) with a mincing. Place the chopped aromas in a pan with tandoori spices, a pinch of salt and two tablespoons of olive oil.

Fry lightly the mixture at low heat for two minutes. Combine the yogurt and a few drops of Worcestershire sauce. Mix together to make a homogeneous sauce.

After 15 minutes fillets are already au gratin; if you have doubts taste the potatoes.

Serve the Potato Crusted Bonito Fish Fillets still warm with the yogurt spicy sauce.

Potatoes gratin fish fillets. Recipe by @vicaincucina

Good to know: The bonito is suitable for any diet but, due to the high caloric value (it provide more than 150 and less than 200 kcal / 100g), it should be cooked without added fat.


It is instead well suited to the diet of those suffering from dyslipidemia (LDL cholesterol and triglycerides) and primary arterial hypertension, thanks to the richness in omega 3.

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