Bonito fishing starts in August in the Black and Marmara seas. First, flocks of acorns and gypsy acorns arrive in the Black Sea, and from September onwards, acorns begin to arrive. The most delicious time is September and October. However, since it gets oily during this period, it is recommended to cook it on the grill or in the oven, not in a pan. Steamed in the oven with plenty of vegetables, it is very healthy and light. Enjoy your meal!
Have the acorns cleaned, remove the bones. Be sure to clean the black bloody parts with a toothpick and soak them in water for 15 minutes.
Peel the onions, cut them in 2 and cut the piyazlik (half rings) in a knife-edge thickness.
Cut the red capia peppers in half, remove the seeds and cut into a knife-edge thickness.
Chop the village peppers the size of the capia peppers.
Peel the potatoes. Cut it in half in half, cut it into 0.5 cm thick and half moon shapes and wash it. Dry and salt the water in a separate place. Drizzle a spoonful of oil, finely chopped parsley and a pinch of each of the spices you use in the sauce and mix them.
Drizzle two tablespoons of olive oil into a glass baking dish. Spread half of the onions evenly on the bottom of the pot.
Spread half of the chopped capia and green peppers on the onions. If you are making the washed and drained bonito from fillet, cut it into 4 finger thicknesses and place it on the peppers. Season with salt and black pepper.
Sprinkle remaining onions and peppers over fish and distribute evenly.
Place the sliced peppers and tomatoes on the fish. Sprinkle the chopped garlic as well.
For the sauce, mix 1/2 tea glass of olive oil, 1 tablespoon of tomato puree or tomato paste, 1 pinch of finely chopped parsley, lemon juice, thyme, ground red pepper, ground garlic, cumin, salt and pepper with 1 glass of water and pour over the fish. .
Cover the fish you pour the sauce tightly with aluminum foil. Bake in a preheated oven at 180 degrees for 30 minutes and remove the foil and bake for another 10 minutes.
After resting the fish you bought from the oven for 5 minutes, serve with green salad, arugula and purple onions. Bon Appetit!
Note: You can serve this dish with the flaxseed green salad we gave the recipe for before.
Benefits of Ingredients in Steamed Bonito With Vegetables
Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.
Bonito:
Bonito is a nutritious fish rich in Omega-3 fatty acids. These fats support heart and brain health, reducing inflammation. It's also a source of high-quality protein, Vitamin D, and B12. It pairs wonderfully with fresh onions, lemon, garlic, arugula, and olive oil. Suitable for baking, grilling, or pan-frying.
Red Capia Pepper:
Red bell pepper is a powerful antioxidant and an excellent source of Vitamin C, far exceeding oranges. It supports skin health by contributing to collagen production and contains beneficial lutein and zeaxanthin for eye health. Its high fiber content aids digestion, while also boosting the immune system. This versatile vegetable pairs wonderfully with olive oil, garlic, onion, tomato, chicken, and cheese, whether roasted or consumed raw.
Potatoes:
Potatoes are a rich source of complex carbohydrates providing energy, Vitamin C, and potassium. Their fiber content contributes to digestive health and provides a feeling of satiety. Potassium, vital for regulating blood pressure, makes them important for overall body functions. They pair well with meat, chicken, fish, eggs, cheese, and many vegetables, suitable for various cooking methods like baking, boiling, frying, and mashing.
Tomato:
Tomato is a fruit rich in lycopene, a powerful antioxidant that supports heart health and helps protect skin cells against UV damage. With Vitamin C, it boosts immunity, while potassium contributes to blood pressure regulation. Lycopene absorption is enhanced, especially when consumed with olive oil. It is an indispensable ingredient for basil, garlic, mozzarella, and various salad and pasta dishes.
Green Pointed Pepper:
Green Pointed Pepper: A powerhouse of Vitamin C, it boosts immunity and acts as a potent antioxidant. Its capsaicin content helps accelerate metabolism. The fibrous structure aids the digestive system. Rich in Vitamins K and A, and folate. It pairs exceptionally well with olive oil, tomatoes, onions, and garlic. Offers a unique flavor layer in meat dishes, salads, and meze recipes.
Dry Onion:
Dry onion is a kitchen staple and a powerful antioxidant source. Its quercetin content helps protect the body against free radicals, reduces inflammation, and may support heart health. Rich in Vitamins C and B6, and manganese, it strengthens the immune system. Its prebiotic fibers contribute to digestive health. It is widely used in dishes ranging from meat dishes to vegetable sautés, pilafs, and soups. It pairs perfectly with garlic, tomatoes, peppers, and red meat.
Olive Oil:
Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
Lemon Juice:
Lemon juice, rich in Vitamin C, boosts immunity and supports collagen synthesis for skin health. Its citrate content may help prevent kidney stone formation. A natural antioxidant, it reduces inflammation. It aids digestion by stimulating liver bile production. Added to water, it offers a detoxifying effect. Pairs perfectly with fish, chicken, salads, soups, marinades, and desserts, adding a refreshing and flavorful touch.
Parsley:
Parsley is a powerful antioxidant source that supports bone health and plays a crucial role in blood clotting due to its Vitamin K content. Its Vitamin C content strengthens immunity. Rich in flavonoids like apigenin, it can help reduce inflammation. It is also a natural diuretic. It pairs perfectly with lemon, garlic, and olive oil; adding a refreshing flavor to fish, chicken, soups, and salads.
Thyme:
Thyme, with components like thymol and carvacrol, possesses strong antiseptic and anti-inflammatory properties. It provides a soothing effect, particularly for respiratory ailments such as coughs and sore throats. It aids the digestive system by helping reduce gas and bloating. It is also a rich source of antioxidants, strengthening the immune system. An indispensable ingredient in Mediterranean cuisine, thyme pairs perfectly with red meat, chicken, fish, and vegetables. Its flavor is further enhanced with olive oil and lemon.
Cumin:
Cumin is a powerful spice that supports digestion, reduces bloating, and stimulates digestive enzymes. Rich in iron, it possesses antioxidant and anti-inflammatory properties. It pairs excellently with legumes (lentils, chickpeas), red and white meats, vegetables, and yogurt-based sauces. Combined with coriander, turmeric, and chili, it creates deep flavors in Asian and Middle Eastern cuisines.
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Prep: 20 Min
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