This recipe that is a classic dish, it is valid for lunch or dinner. If it is taken at night, we must bear in mind that a small amount is enough since it is very nutritious. For its elaboration we need the following ingredients: diced tuna or fresh tuna, green pepper, onion, crushed tomato, potatoes, garlic, cumin, chorizo pepper meat, a little white wine, salt, bay leaf, oil and water.
The first is to wash the tuna or the bonito, remove skins and thorns (much better if we do the fishmonger) and cut it into dice. We heat the oil in a pan and mark the beautiful but very little so that it does not stay hard, we separate it and in the same oil we sauté the onion. Finely chopped and the pepper cut in julienne (in case someone does not like being able to remove it easily) once they are tender we add the grated natural tomato and a teaspoon of choricero pepper meat.
While stirring everything, in a mortar we crush Garlic And a little cumin, we add a little bit of White wine and we add it to the vegetables, letting it simmer until the alcohol in the wine evaporates. We incorporate the potatoes peeled, washed and waterfalls, we cover with water, we throw the laurel, season and cook everything over low heat until tender, once the potatoes are tender, add the beautiful one by removing the casserole from the heat as it will finish cooking and will not be hard.
The tuna properties they are many, contains large amounts of omega 3 fatty acids, good for the heart and joints, also help in the prevention of thrombosis, arteriosclerosis and improve brain functions. It is a healthy and nutritious food, high in protein and low in fat and calories, it contains calcium, niacin, vitamins A, B and D. Its proteins are easily digested and metabolized with great efficiency.
Refering to potato, it is essential in a balanced diet and suitable for any age group. Its high water content and its low amount of fat, provided it is not consumed fried, make it a highly recommended food.
This stew usually likes children and the elderly, we hope you enjoy it.
In Peques and More | Healthy dinners for children (search) Image | Marcos López
