Dalmatian symphony

  • 02/08/2013
  • Moderate difficulty
  • 4
  • 35 min

Sea fish, Mediterranean herbs, tomatoes and wine make a perfect formula for a Mediterranean dish, and combined with yellow corn grits they create an irresistible blend of sea and mainland all on one plate.

Ingredients

  • 4 cutlets (or fillets) Atlantic bonito or tuna fish (ca. 600 g)
  • 4 tablespoons olive oil
  • salt
  • pepper
  • 1 onion (80 g)
  • 1 garlic clove
  • 100 ml red wine
  • 1 teaspoon Vegeta Natur
  • 1 teaspoon capers
  • 400 ml chopped tomato
  • 200 g Yellow Corn Grits
  • 800 ml water
  • 20 g butter
  • salt

Preparation

  1. 1.
    Trim off skin and bones of the fish cutlets. Season them with salt and pepper.
  2. 2.
    Fry the fish in heated oil on all sides, remove it from the stove and set aside.
  3. 3.
    Add onion and fry briefly, add squeezed garlic, tomato puree, wine, Vegeta Natur and chopped capers. Fry for a couple of minutes.
  4. 4.
    Return the fish to the sauce and sauté briefly.
  5. 5.
    Add butter to the boiling water and stir in yellow corn grits. Cook for about 10 minutes at a medium-low heat stirring continuously.

Serving

Serve the fish and sauce with polenta.

Advice

If the Atlantic bonito is not very large take more cutlets.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 614 / 2.567 - -
Fat g 26,33 - -
Carbohydrates g 50,15 - -
Dietary fibre g 2,56 - -
Protein g 39,78 - -
Salt g 2,56 0 0
Vitamin A μg 3.998,64 100 80
Vitamin D μg 325,30 163 163
Niacin mg 21,33 152 107
Pantothenic acid mg 1,87 27 27
Potassium mg 779,94 21 21
Calcium mg 62,62 6 6
Phosphorous mg 450,14 56 56

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)