There are traditional dishes that are a real treat when the warm weather arrives, and this stew is one of them. Although the classic recipe is called bonito with tomato<\/strong>, this time we\u2019ve made it with fresh tuna<\/strong>. Ultimately, they\u2019re \u2018first cousins\u2019 in the kitchen: tuna has a slightly more intense flavour and a delicious texture, but the way they\u2019re prepared is identical and the result is spectacular. <\/p>\nAdditionally, in the summer months both are at their seasonal best. Not only are they tastier and well-priced, but they are a mine of nutrients: they are loaded with good quality protein and healthy Omega-3 fats (the heart-healthy kind), as well as vitamins like D and B12. Healthy, easy, and delicious! <\/p>\n
\n- Preparation time: 35 minutes<\/li>\n
- Diners: 4 people<\/li>\n
- Difficulty: very easy<\/li>\n
- Cookware used: Vitrinor baking dish (the perfect dish for this type of stew, as its spaciousness and low edges allow the sauce to reduce slowly while the fish cooks gently without crowding).<\/li>\n<\/ul>\n<\/div>
You need:<\/h2>\n<\/div>\n- 500 g of fresh tuna (or bonito) diced<\/li>\n
- 1 large onion<\/li>\n
- 2 cloves of garlic<\/strong><\/li>\n
- 400 g of crushed tomatoes<\/strong><\/li>\n
- 100 ml of white wine<\/strong><\/li>\n
- 2 tablespoons of extra virgin olive oil<\/strong><\/li>\n
- 1 bay leaf<\/strong><\/li>\n
- Salt and black pepper to taste<\/li>\n<\/ul>\n<\/div><\/div><\/div>
Step by step to make it juicy<\/strong><\/h3>\n<\/div>The only secret to this recipe is not overcooking the fish. Following these simple steps, it will be tender and perfectly cooked: <\/p>\n
Sear the fish<\/strong><\/h3>\nCut the tuna into similar-sized cubes and season with salt and pepper to taste. Place your pan over high heat with a tablespoon of olive oil and sear the cubes for 1 or 2 minutes. The idea is just to brown the outside very quickly to seal in the juices. Remove the fish and set it aside on a plate (it should still be raw inside). <\/p>\n
Making a good sofrito<\/strong><\/h3>\nIn the same pan, add the other tablespoon of oil and add the finely chopped onion and garlic. Lower the heat and let them sweat slowly for 6-8 minutes, until the onion is soft and translucent. <\/p>\n
Evaporate the wine<\/strong><\/h3>\nIncrease the heat a point, pour in the white wine and let it bubble for 2 minutes to evaporate the alcohol.<\/p>\n
The simmering of the sauce<\/strong><\/h3>\nAdd the crushed tomatoes and the bay leaf. Cook over medium heat for about 15-20 minutes, stirring occasionally, until you see that the tomato water has evaporated and the sauce has a thick body and a bright color. <\/p>\n
The final touch<\/strong><\/h3>\nLower the heat to minimum, add the reserved tuna cubes along with any juice they may have released onto the plate. Stir gently with a wooden or silicone spoon and let it all cook together for only 2 or 3 minutes. With that warmth, it will finish cooking through without drying out. Adjust salt if needed… and serve! <\/p>\n
Ideas for accompaniment and variations<\/strong><\/h2>\n\n- To not leave a single drop of sauce: Serve it with a little cooked white rice on the side of the plate or prepare some diced fried potatoes to mix with the tomato.<\/li>\n
- The essential: Buy a good loaf of rustic bread, because dipping it in this sauce is a must.<\/li>\n
- Other variations: If you want to add an extra vegetable touch, you can saut\u00e9 a green or red pepper along with the onion. And if you like spicy food, add a chili pepper to the garlic sofrito for a brutal kick. <\/li>\n<\/ul>\n<\/div><\/div><\/div>
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