Bonito, White Bean & Tomato Salad with Caper Mayonnaise

By  Milly Lambert

Related to tuna and mackerel, bonito is high in healthy omega-3 oils. Some people find the slightly stronger flavour of such fish a little overwhelming, but hearty Mediterranean flavours compliment it well, creating a tasty, healthy dish.

Serves: 4

Wine Match: Sec & Co Prosecco



  • 800g bonito fillets, skin off, bones removed
  • 2 tablespoons extra virgin olive oil 
  • Salt flakes and freshly ground black pepper, to taste 
  • 1 punnet cherry tomatoes, halved
  • 220g canned cannellini beans, drained and rinsed 
  • ¼ cup small black olives
  • 2 tablespoons chopped flat-leaf parsley

Caper Mayonnaise:

  • 1/3 cup whole-egg mayonnaise (see notes)
  • 2 tablespoons lemon juice
  • 1 tablespoon small salted capers, rinsed and dried
  • Salt flakes and freshly ground black pepper, to taste



  1. Make Caper Mayonnaise: whisk all ingredients together, thin with a little warm water if necessary to give a thick pouring consistency.
  2. Cut fillets in half lengthways, trimming away any bones and dark meat. Make 2-3 diagonal cuts through the flesh. Brush fish with oil, sprinkle with salt and pepper.
  3. Place tomatoes, cannellini beans, olives and parsley in a large bowl, season well with salt and pepper. 
  4. Heat a frying pan over medium heat, add oil and, when hot, add fish and cook for 4 minutes on one side, then turn and cook other side for about 2 minutes, until flesh flakes easily when tested with a fork.
  5. Break fish into large chunks, add to salad, drizzle with some of the Caper Mayonnaise and toss gently to combine. Pass the remaining mayonnaise separately.

Notes: If you don’t want to make your own mayonnaise, use one made from whole eggs such as Paul Newman’s Own or Thomy. 
Alternative species: Albacore, tunas. 


Recipe supplied by Sydney Seafood School. 
Visit for more great seafood recipes and cooking tips, answers to frequently asked seafood questions and the full program of Sydney Seafood School cooking classes.


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