World Food Day: 3 recipes with tuna, liver and bonito that you must cook

In the World Food Dayour collaborator of AdvantageRocío Oyanguren, who is mainly a recognized cooking ‘influencer’ from her channel Yo Madre’s Recipes; joins the celebration by sharing 3 of its best recipes, delicious, nutritious and economical so that they can be incorporated into the weekly menu. In addition, these recipes are part of his most recent book “The Recipes of Yo Madre”.

Oyanguren was the host of the “Cocina con Causa” program promoted at the time by the Food and Agriculture Organization of the United Nations (FAO), an organization whose mission is to reduce hunger and promote healthy eating, fighting against malnutrition. childish.

1. Broiler liver

I am sure that from this exquisite recipe you will be encouraged to include beef liver in the diet of your children and the whole family. Not only because of its great properties; but also because if you know how to season it correctly, it is delicious in numerous dishes: liver with onions, salted liver, anticuchero liver and many more preparations. Just so you have it in mind, this cut of meat contains vitamin A and, for that reason, the consumption of this meat improves vision and strengthens our immune system. But, in addition, it is very good for women who are pregnant, because it contains folic acid and an excellent amount of iron, so it is an incredible food to combat anemia and child malnutrition.

Ingredients

• ½ kilo of filleted beef liver
• 6 tablespoons ground red pepper
• 1 teaspoon of pepper
• 1 teaspoon minced garlic
• 1 teaspoon cumin
• 1 teaspoon salt
• 1 teaspoon of oregano
• 1 splash of red vinegar
• vegetable oil for frying

Preparation

Season your beef liver fillets with salt, pepper, cumin, oregano, garlic, vinegar and ground red pepper. Let macerate for at least an hour and if you can macerate it from one day to the next by refrigerating it, much better. I will also take the opportunity to give you some wonderful tips to soften the meat much more, even so that its flavor is lighter in case your children do not like its texture or its smell. Before macerating the liver, soak it for two hours in cold water or evaporated milk; then, you rinse it and you can season it. After macerating the liver, take a frying pan, add a splash of vegetable oil and heat it over very low heat. You will fry your fillets over low heat on both sides until they are well browned and you will cover the pan so that this meat releases its own juice. You can accompany this delicious preparation with parboiled potatoes, golden yucas, corn, rice or a good vegetable salad.

2. An inexpensive pasta with tuna

If you don’t have time to spend in the kitchen today, you can prepare this rich pasta with tuna in a few minutes, which you can make with any type of noodles you have at home.

Ingredients:

• ½ kilo of noodles
• 1 can of tuna
• 2 cups of tomato paste
• 2 cloves of minced garlic
• A splash of vegetable or olive oil
• ½ teaspoon oregano
• Salt to taste

Preparation

Parboil your noodles al dente, but at the same time start preparing your sauce. Place the oil in a pan, with the chopped garlic and let it brown without neglecting the preparation. Add the tomato paste that you can buy ready-made or simply peel your tomatoes, remove the skin and seeds and blend it without any water. Let the pasta cook for at least 12 minutes together with the salt and oregano over low heat, stirring constantly. Then, add the tuna and leave for about 3 minutes, rectify the salt and you can now mix with the pasta of your choice.

3. Marinated tuna

Let’s try to incorporate at least once a week a fish with a high nutritional value, such as bonito, a blue fish, rich in healthy fats and that provides interesting amounts of vitamins A, B and D, as well as minerals such as potassium, phosphorus, magnesium, iron and iodine.

Ingredients

• 1 kilo of bonito fish in fillets
• 4 red onions
• 1 yellow pepper
• 6 tablespoons ground red pepper
• 4 tablespoons ground yellow pepper
• 2 bay leaves
• 2 cloves
• 1/2 cup of fish broth
• 1 pinch of sugar
• 6 tablespoons of red vinegar
• 1 1/2 teaspoons of pepper
• 1 1/2 teaspoons cumin
• 1/2 teaspoon oregano
• Salt to taste
• Bread crumbs
• Vegetable oil

Preparation

Season the fish fillets with a teaspoon of pepper, another of cumin and salt to taste. Then pass them, one by one, through breadcrumbs (you can use flour if you want) and fry them in very hot oil. Booking. Cut the onions — julienne and thick type — and the yellow pepper into thin strips. Season with oregano and remaining pepper and cumin; give it a pinch of salt. Place a splash of oil in a frying pan over low heat and, once hot, sauté the onion with the chili for about 3 minutes. Then remove and reserve. In that same hot oil, add the red pepper, the yellow pepper, the bay leaves and the cloves; let it brown for about 4 minutes, moving constantly. Then, you add the fish broth; if you don’t have this broth, you can use a fish seasoning dissolved in water. In the first boil add the onion that you had reserved, along with the vinegar and sugar. Let it cook for a couple of minutes more so that all the flavors integrate. Taste the flavor and remove from heat. Place the fried fish in a bowl and pour the recent preparation on top. Let it rest for about 30 minutes so that the fish takes on a good flavor.