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Also known as bonito, albacore or white tuna. It is a blue fish from saltwater. It has two long fins on its pectorals that can measure up to 30cm. Its body is elongated and compressed. It is silver blue in color. Its scales are very small. Its mouth is large and its eyes are conical. It is a seasonal fish and is traditionally caught to ensure its quality and freshness. It usually measures from 30cm to 1 meter, and the weight ranges from 4 to 11 kilos. It is a predator of small fish, with sardines, anchovies, mackerels, and crabs being its preferred prey. Properties and benefits Bonito is a fish rich in phosphorus, magnesium, and potassium. Being a blue fish, its meat is rich in omega-3, which is beneficial for our cholesterol and triglyceride levels. It is composed of vitamins A, B, and D. It has been considered a natural remedy to combat fatigue and colds. It improves blood circulation and calcium absorption thanks to its vitamin D content. Vitamin A is good for our eye health. Magnesium promotes the proper functioning of our muscles, intestines, and nerves. It combats anemia due to its iron content. And thanks to its folic acid content, it is a fundamental food for pregnant women. Nutritional value per 100g Energy (kcal) - 138.00 Calories 164 Proteins (g) 30 Fats (g) 4.7 Potassium (mg) 277 Phosphorus (mg) 182 Selenium (mcg) 65.7 Iron (mg) 1.6 Magnesium (mg) 28 Storage and tips Being a blue fish, it tends to oxidize easily, so the best way is to cover it with a damp cloth in the refrigerator. If you are going to freeze it, wrap it tightly in plastic wrap to prevent air from entering and avoid losing its properties. Recipe and uses in the kitchen An easy and quick way to cook bonito is to make it with onions. Season the bonito with salt and pepper on both sides. Brown the bonito slices in a pot. In the same pot, sauté 2 garlic cloves and 4 onions with a bay leaf. Add salt and cook over low heat for 40 minutes. Clean the bonito of bones and skin. Once the onion is cooked, add a glass of white wine and increase the heat to evaporate the alcohol. Put the bonito pieces in the pot and mix well with the onion. Cook for 3 minutes.