The spaghetti with bonito (1) and olives are a simple and economical dish with which you will surprise everyone. Maybe it reminds you of that quick recipe from your student days, but we assure you that it does not have anything to do with a good homemade tomato sauce and a nice North of the natural one give this dish a spectacular flavor.
Pasta is a food with very beneficial qualities for the organism; It is a source of iron, calcium, potassium, iodine, magnesium, sodium, proteins and vitamins B3, B9 and B9. It is also very energetic, it already contains carbohydrates. It is also accompanied by a tomato, pepper and fresh chive sauce, foods rich in vitamins, minerals and antioxidant substances. The bonito completes this recipe nutritionally very balanced, provides omega 3, iodine, calcium, sodium, phosphorus and high levels of vitamin B3. It can be consumed perfectly as a single dish accompanied by a salad and a fruit for dessert.
We start by finely chopping the cloves of garlic, onion and peppers, then we put them to poach in a casserole with Betis oil and a little salt.
Blanch the tomatoes, peel, chop and add to the pan where the vegetable are. Add a pinch of salt, sugar, a little oregano and basil to our liking, the olives cut into slices and cook over medium heat for 20 minutes.
Drain the bonito, crumble it and add it to the sauce.
We put plenty of water to cook, we add the bay leaf, a teaspoon of salt and cook the spaghetti for the time indicated in the package. We drain and reserve.
Mix macaroni with the sauce and serve on a plate with a little mozzarella cheese.
If you are one of those who like gratin cheese, you only have to mix the spaghetti with the sauce in a container suitable for the oven and cover them with the mozzarella cheese to gratin until the cheese is melted.
Note: the amounts indicated are for 4 people, cooking 25 min preparation 35 min.(1) Bonitos are a tribe of medium-sized,ray-finned predatory fish in the family Scombridae – a family it shares with the mackerel, tuna, and Spanish mackerel tribes, and also the butterfly kingfish. Pacific and Atlantic bonito meat has a firm texture and a darkish color. The bonito has a moderate fat content. The meat of young or small bonito can be of lighter color, close to that of skipjack tuna, and is sometimes used as a cheaper substitute for skipjack, especially for canning purposes, and occasionally in the production of katsuobushi.Bonito may not, however, be marketed as tuna in all countries.
- 400 gr. of spaghetti
- 200 gr. of boni