Bonito casserole

Published by Miguel on 12/05/17

Ingredients

Servings 4 people


  • 1 kg bonito with the skin and fish bones
  • 1 onion chopped
  • 2 green pepper chopped
  • 1 red pepper chopped
  • 4 potato chopped
  • fumet
  • 1 cup tomato sauce

Nutrition

Calories: 425kcal | Carbohydrates: 29g | Protein: 64g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 114mg | Sodium: 270mg | Potassium: 1972mg | Fiber: 3g | Sugar: 6g | Vitamin A: 1050IU | Vitamin C: 108.9mg | Calcium: 70mg | Iron: 2.3mg

Step by step instructions

  • Clean and chop the vegetables.
  • Clean the bonito and chop into cubes. Set aside the skin and fish bones.
  • Season with salt and pepper and let settle.
  • Boil the skin and fish bones with onion and 2 or 3 laurel leaves to make a fumet.
  • Meanwhile, fry the peppers and set aside.
  • In the same oil, fry lightly the onion.
  • Add the chopped potatoes, the tomato sauce and fumet until cover them completely.
  • Simmer until the potatoes are ready to be eaten.
  • Add the bonito and the peppers, and remove the pan from the heat.
  • Let settle for 5 minutes before serve.
Puchero de bonito
Bonito casserole

Ingredients

Servings 4 people


  • 1 kg bonito with the skin and fish bones
  • 1 onion chopped
  • 2 green pepper chopped
  • 1 red pepper chopped
  • 4 potato chopped
  • fumet
  • 1 cup tomato sauce

Step by step instructions

  • Clean and chop the vegetables.
  • Clean the bonito and chop into cubes. Set aside the skin and fish bones.
  • Season with salt and pepper and let settle.
  • Boil the skin and fish bones with onion and 2 or 3 laurel leaves to make a fumet.
  • Meanwhile, fry the peppers and set aside.
  • In the same oil, fry lightly the onion.
  • Add the chopped potatoes, the tomato sauce and fumet until cover them completely.
  • Simmer until the potatoes are ready to be eaten.
  • Add the bonito and the peppers, and remove the pan from the heat.
  • Let settle for 5 minutes before serve.
Puchero de bonito
Nutrition Facts
Bonito Casserole
Amount Per Serving
Calories 425 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 114mg38%
Sodium 270mg11%
Potassium 1972mg56%
Carbohydrates 29g10%
Fiber 3g12%
Sugar 6g7%
Protein 64g128%
Vitamin A 1050IU21%
Vitamin C 108.9mg132%
Calcium 70mg7%
Iron 2.3mg13%
* Percent Daily Values are based on a 2000 calorie diet.