Marmitako de Bonito
Marmitako is a hearty and flavorful Basque tuna stew, traditionally made aboard fishing boats. It features fresh tuna, potatoes, onions, and peppers simmered in a rich broth. This comforting dish is perfect for a satisfying main course.
Πρωτότυπη συνταγή από Forkin
- Συνολικός χρόνος
- 1 ώ. 10 λ.
- Μερίδες
- 4
- Δυσκολία
- Μέτρια
- Ανά μερίδα
- 418 kcal
Πληροφορίες αλλεργιογόνων: μπορεί να περιέχει σέλινο, ψάρι και θειώδη. Ελέγχετε πάντα τη συσκευασία των υλικών αν έχετε αλλεργία.
Προετοιμασία
Υλικά
Υλικά
- 30 mlolive oil
- 1 τεμ.yellow onion, chopped
- 1 τεμ.green bell pepper, chopped
- 1 τεμ.red bell pepper, chopped
- 2 σκελίδαgarlic, minced
- 1 κ.σ.tomato paste
- 1 κ.γ.smoked paprika
- 120 mlwhite wine, dry
- 720 mlfish stock
- 600 gpotatoes, peeled and roughly cubed
- 1 κ.γ.salt
- 0,5 κ.γ.black pepper, freshly ground
- 400 gfresh tuna loin, cut into 2-inch cubes
garnish
- 2 κ.σ.fresh parsley, chopped
Εξοπλισμός
large pot · wooden spoon · cutting board · knife
Η μέθοδος
Βήμα προς βήμα
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat.
Περίπου 1 λ.
- 2
Add the yellow onion, green bell pepper, and red bell pepper to the pot and sauté for 8-10 minutes until softened, stirring occasionally.
Περίπου 9 λ.
- 3
Stir in the garlic, tomato paste, and smoked paprika, cooking for another 2 minutes until fragrant.
Περίπου 2 λ.
Σημείωση του μάγειρα: Be careful not to burn the garlic.
- 4
Pour in the white wine and scrape up any browned bits from the bottom of the pot, allowing it to simmer for 2-3 minutes until slightly reduced.
Περίπου 3 λ.
- 5
Add the fish stock, potatoes, salt, and black pepper to the pot.
Περίπου 1 λ.
- 6
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the potatoes are tender.
Περίπου 20 λ.
Σημείωση του μάγειρα: The potatoes should be easily pierced with a fork but not mushy.
- 7
Gently add the fresh tuna loin cubes to the stew and cook for 3-5 minutes, or until the tuna is just cooked through and flakes easily.
Περίπου 4 λ.
Σημείωση του μάγειρα: Do not overcook the tuna, as it will become dry.
- 8
Remove the pot from the heat and let it rest for 5 minutes to allow the flavors to meld.
Περίπου 5 λ.
- 9
Taste and adjust seasoning if necessary.
- 10
Serve hot, garnished with fresh parsley.
Ανά μερίδα
Διατροφικά στοιχεία
- Θερμίδες
- 417,5kcal
- Πρωτεΐνη
- 32,8g
- Υδατάνθρακες
- 36,4g
- Λιπαρά
- 14,1g
- Φυτικές ίνες
- 5,8g
- Σάκχαρα
- 7g
Εκτίμηση με βάση τις ποσότητες των υλικών της συνταγής. Οι τιμές μπορεί να διαφέρουν ανάλογα με τις μάρκες και τις αντικαταστάσεις.
Διατηρήστε το σωστά
Store leftover Marmitako in an airtight container in the refrigerator.
Gently reheat on the stovetop over low heat until warmed through, adding a splash of stock or water if needed.
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