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Cooking Watson's Leaping Bonito | Bonito Recipes



Cooking Watson's Leaping Bonito:

 

Nutritional Information
For every 100 grams raw product
for Tuna fillet.

Kilojoules 521 (124 calories)
Cholesterol 30 mg
Sodium 37 g
Total fat (oil) 0.5 g
Saturated fat 33% of total fat
Monounsaturated fat 13% of total fat
Polyunsaturated fat 54% of total fat
Omega-3, EPA 14 mg
Omega-3, DHA 100 mg
Omega-6, AA 15 mg

To Buy
Usually sold whole, though fishmongers will fillet it upon request; also sometimes available as sashimi. In whole fish look for lustrous skin, firm flesh, and a pleasant, fresh sea smell; flesh should be pale reddish (pale pink to white in Leaping Bonito), firm, lustrous and moist without any dull brown markings or oozing water. Always buy sashimi-grade fish if it is to be served raw or rare.

To Store
Make sure whole fish is gilled, gutted and cleaned thoroughly. Wrap in plastic wrap or place in an airtight container. Refrigerate for up to 2 days or freeze for up to 3 months below -18ºC. Sashimi-grade fish should be eaten within 24 hours of purchase, or else cooked.

To Cook
Average yield is 70-75%. Has a delicate flavour, medium oiliness and moist soft flesh, which quickly becomes dry if overcooked. The cooked flesh turns brownish-grey and breaks into large flakes; there are very few bones to worry about. Cut thick fillets into serving-size portions to allow even heat penetration. Most people prefer to remove the dark bloodline before cooking.

Cooking Methods
Pan-fry, bake, grill, barbecue, smoke, raw (sashimi), pickle.

Goes Well With
Anchovies, balsamic vinegar, capers, capsicum, chilli, eggplant, garlic, ginger, lemon, lime, olive oil, onion, soy sauce, tomato, wasabi.

Alternatives
Atlantic Salmon, Marlins, Mackerels, Swordfish, Tunas, Yellowtail Kingfish.

Imports
None. ‘Bonito’ in Japanese cuisine usually refers to smoked, dried and shaved Skipjack Tuna (Katsuwonus pelamis, also known as striped bonito) used to make dashi (Japanese fish stock).

Microwave Cooking Times for Fish
- Fish fillets – 5 minutes per 500g on medium-high, +50 seconds more for thicker fillets, or until flesh flakes
- Whole fish - Large – 6 minutes/750g on medium
- Whole fish – Small – 3-4 minutes on medium

Recipe Baked Salmon or Tuna Rolls Recipe Spicy Tuna Roll Recipe Tuna Melt Cheese Recipe Tuna Salad
Baked Salmon or Tuna Rolls Spicy Tuna Roll Tuna Melt Cheese Tuna Salad


Easy Fish Recipes - From How To Cook Fish

 


 

See Also
Catching Watson's Leaping Bonito (Scombridae) | Fishing for Bonito

Cooking Watson's Leaping Bonito | Bonito Recipes

Commercial Fishery Information for Watson's Leaping Bonito (Scombridae)

Watson's Leaping Bonito (Scombridae) Links & Resources

 


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