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Related to Tuna and Mackerel, Bonito is high in healthy omega-3 oils. Some people find the slightly stronger flavour of such fish a little overwhelming, but hearty Mediterranean flavours compliment it well, creating a tasty, healthy dish.
Ingredients:
800g Bonito fillets, skin off, bones removed
2 tablespoons extra virgin olive oil
Salt flakes and freshly ground black pepper, to taste
1 punnet cherry tomatoes, halved
220g canned cannellini beans, drained and rinsed
¼ cup small black olives
2 tablespoons chopped flat-leaf parsley
Caper Mayonnaise
⅓ cup whole-egg mayonnaise (see notes)
2 tablespoons lemon juice
1 tablespoon small salted capers, rinsed and dried
Salt flakes and freshly ground black pepper, to taste
Method:
Make Caper Mayonnaise: whisk all ingredients together, thin with a little warm water if necessary to give a thick pouring consistency.
Cut fillets in half lengthways, trimming away any bones and dark meat. Make 2-3 diagonal cuts through the flesh. Brush fish with oil, sprinkle with salt and pepper.
Place tomatoes, cannellini beans, olives and parsley in a large bowl, season well with salt and pepper.
Heat a frying pan over medium heat, add oil and, when hot, add fish and cook for 4 minutes on one side, then turn and cook other side for about 2 minutes, until flesh flakes easily when tested with a fork.
Break fish into large chunks, add to salad, drizzle with some of the Caper Mayonnaise and toss gently to combine. Pass the remaining mayonnaise separately.
Notes: If you don’t want to make your own mayonnaise, use one made from whole eggs such as S&W or Thomy.
Alternative species: Albacore, Tunas.