How to Cook Bonito Fish - Cezars Kitchen (2024)

How to Cook Bonito Fish - Cezars Kitchen (1)

Bonito fish is part of the Scombridae family that includes mackerel and tuna. Similar-to tuna in texture and color, it is often considered less desirable because it is oilier and has a stronger tasting flesh. But bonito tends to be less expensive than bluefin or yellowfin tuna and is still quite high in protein, low in fat and rich in vitamin D, iron and omega-3 fatty acids. A 4-ounce serving has about 145 calories and 25 grams of protein. The key to creating a tastier piece of bonito is to remove the brown blood line that runs throughout the body. Bonito fish can be prepared in a variety of healthy ways including; grilled, baked, or pan-fried.

Grilled to Perfection

Step 1

Clean and gut a whole bonito fish, taking out the bones and removing the blood line. Slice the fish into steaks for easier handling and cooking. Rinse the fish and pat it dry

Step 2

Create a spicy fish rub by mixing together chipotle chilies, crushed garlic, Mexican oregano, salt, lime juice and olive oil. Combine the ingredients to form a paste.

Step 3

Place the fish into a glass dish and rub with the chipotle mixture. Cover the dish and place it into the refrigerator. Allow the fish to marinate for at least an hour.

Step 4

Heat the grill to medium-high heat. Oil the grill grates to prevent the fish from sticking to it.

Step 5

Cook the fish over direct heat for about 3 minutes, until the flesh begins to char. Flip the fish over and cook an additional minute so that it is still slightly pink inside for medium-rare. Cook the fish 3 minutes longer for medium-done. Serve the grilled bonito garnished with lime wedges.

Deliciously Baked

Step 1

Preheat the oven to 450 degrees Fahrenheit. Mix together olive oil and lemon juice. Brush the fish with the lemon mixture and season with salt and pepper.

Step 2

Place the fish into a greased baking dish. Cook the fish for 10 minutes per inch of thickness.

Step 3

Test the fish for doneness by making a small slit in the thickest part of the fillet or steak– insuring that the flesh is opaque though still slightly pink and juicy. Serve the baked bonito garnished with lemon wedges.

Healthy Pan-Fried

Step 1

Mix together soy sauce, orange juice, ground ginger, salt and pepper. Place the fish into a glass dish and brush with half of the mixture; reserving the other half to serve with the cooked bonito. Allow the fish to marinate in the refrigerator for 30 minutes.

Step 2

Add olive oil to a heavy skillet. Heat the pan on the stove to medium high heat. Place the fish into the hot pan.

Step 3

Cook the fish for 3 minutes until it is lightly seared on one side. Flip the fish over and cook an additional 1 to 2 minutes until the outside is slightly golden and the flesh is still pink. Serve the fish with the remainder of the marinade to use as a dipping sauce.

【Reference】https://www.livestrong.com/article/547462-how-to-cook-bonita-fish/

How to Cook Bonito Fish - Cezars Kitchen (2024)

FAQs

What is the best way to cook bonita? ›

Bonito benefits from high, hot cooking, and since it is more delicate than yellowfin, make sure your grill is clean and the fish is well oiled. Pan-seared bonito is also very good, and again, use high heat and a high smoke-point oil (canola, sunflower, grapeseed) to just sear the outside, leaving the center pink.

Can you eat bonito fish raw? ›

The Meat. Bonito is best eaten raw, pan seared or flash grilled (keeping the center raw). This is my favorite tuna, bar none. It is considered an under-utilized species in this country where the unsustainable bluefin and bigeye tunas get mot of the culinary respect.

How to properly cook fish? ›

Instructions
  1. Sprinkle both sides of the fish with the salt and pepper.
  2. In each of one or two large skillets (you need enough skillet surface area to hold the fillets without crowding), heat 1 tablespoon of oil over medium-high.
  3. When the oil is hot, add the fish and cook undisturbed until golden brown, 1 to 3 minutes.
Sep 21, 2023

How to prep bonita? ›

Oil the grill grates to prevent the fish from sticking to it. Cook the fish over direct heat for about 3 minutes, until the flesh begins to char. Flip the fish over and cook an additional minute so that it is still slightly pink inside for medium-rare. Cook the fish 3 minutes longer for medium-done.

How do you eat bonita fish? ›

Bonito tuna can be cooked in a variety of ways, including grilling, baking, and pan-frying. It can also be eaten raw, such as in sashimi or ceviche.

What is Bonita fish good for? ›

Bonito fish recipes are a great way to add some healthy fish into your diet. Bonito fish recipes are a low calorie, low fat alternative to serving pork and beef. Even better than chicken and turkey, serving bonito fish recipes is a great way to make seafood at home.

Is Bonito Fish high in mercury? ›

As with other top predators, may contain high mercury levels; follow consumer guidelines especially for pregnant women and children.

What is Bonita fish used for? ›

The meat of young or small bonito can be of light color, close to that of skipjack tuna, and is sometimes used as a cheap substitute for skipjack, especially for canning purposes, and occasionally in the production of cheap varieties of katsuobushi that are sold as bonito flakes.

Which fish should not be eaten raw? ›

Haddock. There's a big reason why experts don't recommend haddock for raw consumption! Raw haddock may harbor harmful bacteria and parasites, including Vibrio and Anisakis, which can lead to foodborne illnesses and gastrointestinal distress.

What is a bonito fish in English? ›

Bonito Fish is actually known as Skipjack Tuna or Striped Tuna. As the name shows, Bonito Fish is in a tribe of medium-sized predatory fish. Bonito fish is also ray-finned, which also mean that they are boney-fishes. Bonito fish belongs to the family of Tuna & Mackerels.

What not to do when cooking fish? ›

Big Mistakes To Avoid When Cooking Fish
  1. Opting for a fish of a lesser quality. ...
  2. Buying fish that not everyone can eat. ...
  3. Leaving the small bones inside the fish. ...
  4. Cooking your fish too long. ...
  5. Forgetting to dry it out a bit. ...
  6. Taking the skin off. ...
  7. Cooking shellfish and boned fish the same way. ...
  8. Cutting into the fish too soon.
Jan 14, 2024

What is the secret to cooking fish? ›

Use gentle heat even on a grill.

Whether you are pan searing it or grilling it, use a lower heat than you would with other meat. If you are planning to grill it, consider wrapping it in foil to keep in the moisture and ensure it doesn't absorb too much of the charcoal taste.

How long should you cook a fish? ›

Cooking fish for 10 minutes per inch of thickness is an old rule of thumb that works perfectly when roasting fillets or steaks. It's just enough time to cook the flesh through so that it's opaque, but not so much that it flakes.

What are bonita fish good for? ›

Bonito fish recipes are a great way to add some healthy fish into your diet. Bonito fish recipes are a low calorie, low fat alternative to serving pork and beef. Even better than chicken and turkey, serving bonito fish recipes is a great way to make seafood at home.

What's the difference between bonita and tuna? ›

The Atlantic bonito has the same body shape as the tuna species. The only difference is that Atlantic bonito are skinnier than tuna. The Atlantic bonito has small, sharp teeth, as well as short pectoral fins. They have finlets behind the anal fin that stabilize the fish when swimming.

Is Bonita the same as tuna? ›

Ubiquitous in Japanese flavors, bonito is a fish related to tuna and mackerel. Sometimes the term “bonito” is used interchangeably to mean both the bonito itself and the technically different skipjack tuna due to their extreme similarity and the fact that they're both culinarily used the same way.

Why is dried bonito so hard? ›

The boiled and boneless pieces are then smoked, often using cherry or oak wood. After smoking, the tar and fat are shaved off of the surface, and then the fushi is sun-dried. The result is a block as hard as wood known as katsuobushi, some call it the hardest food in the world.

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