Steamed Bonito




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Ingredients:

4 servings
Bonito 600 g
Onion 2 medium sized
Garlic 2 cloves
Tomato 4 large sized
Potato 2 medium sized
Carrot 2 medium sized
Lemon 1 medium sized
Parsley 1/2 branch
Olive oil 2 tablespoons
Daphne 1 leave
Black pepper 1/2 teaspoon

Recipe:


Carefully remove the head and tail of the bonitos and clean them. Cut the fishes in half. Dry the fishes you have washed in plenty of water. Cut the onion crescent-shaped. Cut the garlic into small cubes. Take the green edges off the tomatoes. Cut the potatoes and tomatoes in half and finely cut them afterwards. Cut the lemon into four equal parts, longitudinally. Then, finely slice it. Add the onions into baking tray. Add the garlics and potato strips on top. After placing the tomato slices and the parsley, put the bonitos, which you have put in two equal pieces, upon the tomatoes. Add lemon slices, bay leaves and black pepper. Roast the olive oil over the fish and cook in a preheated 200 degree oven for 25-30 minutes. Bon Appetit!

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 25-50)Men (age 25-50)
Energy 463 kcal 24 24
Carbohydrate 28,2 g 10 10
Protein 38 g 67 67
Fat 20,9 g 32 32
Fiber 7,8 g 26 26
Vitamin A 1576 mcg 197 158
Vitamin E (equivalent) 4,7 mg 39 33
Vitamin B2 0,42 mg 35 30
Total Folic Acid 146,2 mcg 37 37
Calcium 141,7 mg 14 14
Iron 4,77 mg 32 48
Zinc 2,1 mg 31 21
Vitamin C 97,7 mg 98 98
Potassium 1606,8 mg 46 46
Phosphorus 462,4 mg 66 66
Magnesium 98,9 mg 33 28
Vitamin B6 1,4 mg 112 90





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Energy and Nutrition Facts:
Steamed Bonito

Energy and Nutrition Facts In 1 serving
Energy 665 kcal
Carbohydrate 65,2 g
Protein 40,3 g
Fat 25,5 g
Fiber 10,7 g
Vitamin A 1836,3 mcg
Vitamin E (equivalent) 6,1 mg
Vitamin B2 0,52 mg
Total Folic Acid 198,7 mcg
Calcium 196,7 mg
Iron 6,2 mg
Zinc 2,7 mg
Vitamin C 120,7 mg
Potassium 2056,7 mg
Phosphorus 537,2 mg
Magnezium 122,9 mg
Vitamin B6 1,5 mg


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