Preheat the oven to 200°C (390°F) and line a baking pan with parchment paper.
⚙ Preheating the OvenOven
💡Put things in the oven only once it's reached temperature, after the heating light has gone off: an oven that hasn't reached temperature changes baking times, and the bake burns outside or stays underbaked.
2
Mix the olive oil, lemon juice, garlic, oregano, thyme, salt, black pepper and paprika and spread the mixture over slice the bonito.
3
Place slice the bonito in the lined baking pan.
Baking pan
4
Arrange the lemon slices on slice the bonito.
5
Roast slice the bonito in a hot oven (200°C / 390°F) 15–20 minutes, until the meat pulls apart easily.
⚙ Oven roastingOvenBaking pan
💡A fillet is done when the flesh is opaque even in the thickest part and flakes when pressed with a fork; a few more minutes in the oven and it dries out.
6
Scatter the herbs on top.
7
Serve immediately with white rice.
463calories
56 gprotein
3 gcarbs
25 gfat
● protein 49%● carbs 2%● fat 49%
Per serving (293 g), of 4 servings
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Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
Garlic: measured in pieces: one ≈ 5 g · 149 kcal per 100 g · More about Garlic →
Thyme: measured in tsp in this recipe: 1 tsp = 1 g · 101 kcal per 100 g · More about Thyme →
Lemon juice: measured in tbsp in this recipe: 1 tbsp = 15 g · 21 kcal per 100 g · More about Lemon juice →
Salt: measured in tsp in this recipe: 1 tsp = 6 g · 0 kcal per 100 g · More about Salt →
Black pepper: measured in tsp in this recipe: 1 tsp = 2.4 g · 251 kcal per 100 g · More about Black pepper →
Sweet paprika: measured in tsp in this recipe: 1 tsp = 2.3 g · 282 kcal per 100 g · More about Sweet paprika →
Oregano: measured in tsp in this recipe: 1 tsp = 1 g · 265 kcal per 100 g · More about Oregano →
Lemon: measured in pieces: one ≈ 58 g · 29 kcal per 100 g · More about Lemon →
Parsley: measured in tbsp in this recipe: 1 tbsp = 3.8 g · 36 kcal per 100 g · More about Parsley →
🔧 Tools needed (2) · 🍳 One cooking vessel
Oven· 💡 Workaround, changes the dish: Toaster oven (Fits one small pan; good for small batches) · Air fryer (Small batches only, no runny batters) · Pot (Only for covered stews on the stovetop, no browning on top)
Baking pan· Also works: Glass / ovenproof baking dish (None) · Disposable pan (None)
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