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

Ingredients:

• 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

Method:

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 www.sydneyfishmarket.com.au/seafood-school/about-sss for more great seafood recipes and cooking tips, answers to frequently asked seafood questions and the full program of Sydney Seafood School cooking classes.