Grilled bonito with roasted pepper & tomato salad
Grilled bonito with roasted pepper & tomato salad is ready in 15 minutes (12 hands-on) and has 422 kcal and 36 g of protein per serving. One serving costs about $7.84. Prices from Walmart, 2026.
- Total time
- 15 min
- Hands-on
- 12 min
- Calories
- 422 kcal
- Cost per serving
- $7.84
Ingredients (Serves: 2)
- Bonito320 g
- Roasted red peppers (jar)200 g
- Tomato240 g
- Red onion60 g
- Olive oil28 g
- Garlic6 g
- Fresh parsley6 g
- Bread (optional)120 g
Method
Pat the bonito dry and season with salt, pepper and the crushed garlic.
Heat a griddle or frying pan with a thin film of the olive oil until very hot and cook the bonito 2-3 minutes per side, so the centre stays just pink.
Meanwhile slice the tomato, cut the roasted peppers into strips and slice the red onion thinly.
Arrange the vegetables on a plate and dress with the remaining olive oil and a pinch of salt.
Place the bonito on top, sprinkle with parsley and serve with the bread on the side if you like.
Nutrition per serving
| Calories | 422 kcal |
|---|---|
| Protein | 36 g |
| Carbohydrates | 14 g |
| Sugars | 8 g |
| Fat | 25 g |
| Fiber | 4 g |
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