Pan Seared Bonito with Creamy Spinach and Fish Soup

I felt like eating a fancy fish dish this week. They had fresh sea bonito at the market but this recipe work with most of the sea fish.


  • 2 filet of sea bonito
  • 2-3 handfuls of spinach
  • 1 cup cream
  • 1 clove of garlic
  • Salt & pepper
  • 1 onion
  • 1 tomato
  • 1 green pepper
  • Thyme branches

To go along with the fish, I also made quick fish soup. Just tell your fish monger that you want to keep the head, tail and the bones if you’re having them cleaned.

Put the head and bones in boiling water with tomato, pepper, garlic and onion, all chopped roughly.

Ok, I admit, this looks creepy.

Mean while in a pan saute the spinach lightly with olive oil, when they are still slightly a lighter green, add the cream and season well. Cook the sauce and take off the pan, into the plate.

Don’t let the spinach cook so much.
If you want a lighter sauce, you can use less cream and some of the fish stock that is cooking in the other pan.

Clean the pan with a paper towel until there are no traces of the sauce.

Pinch the fish filet, and cut small incisions, on the skin side. Rub olive oil, salt and pepper on the fish. put in the pan, skin side down. Don!t move them until the skin is crispy.


When the sides of the fish start turning white, turn the fish carefully. After a little while, take off the heat and place two of the filet on the spinach.

During this time, the fish soup should be ready. Strain the fish and the vegetable parts and throw them away.

If you have an extra filet, you can pull the meat apart and add that to the soup. Trust me it’s going to be awesome.

Don’t forget a wedge of lemon, tangy, acidic taste will elevate the flavors of the soup. This is so light that you don’t need to drink the soup before the fish but with the fish.

Awesome pan seared bonito, creamy spinach and refreshing fish soup. All ready. Enjoy.

The skin was so crispy and the meaty part so light, even if you don’t like fish, you will love this dish.

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