Herb Roasted Bonito

1. < Preparations >.

2. 1. Combine the ingredients of marinade sauce and mix well. Toss the bonito and the herbs with the marinade sauce, put in a Zip Lock back, push out the air and let it sit in the fridge for two hour.

3. 2. Combine the ingredients of dressing sauce and mix ti well.

4. 3. Preheat the oven to 350°F.

5. < Directions >.

6. Place the bonito in a back dish and roast for 6 to 8 minutes.Take care not to over cook you bonito!

7. < To Serve >.

8. Make sure you cool the fish down. The fish is very easy too flake when it's hot. Using very sharp knife, slice the bonito thinly. Arrange carefully in a plate and pour the dressing sauce over. Garnish with some dills.

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Nutrient	Quantity
Total fats	29.6823 g
Protein	98.659 g
Carbohydrates	7.3577 g
Energy	708.1483 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3003 g
Water	452.355 g
Aspartic acid	0.2812 g
Calcium, Ca	594.7417 mg
Lutein + zeaxanthin	4.3675 g
Fiber, total dietary	1.0448 g
Fatty acids, total saturated 22:0	0.0348 g
Carotene, beta	0.7025 g
Niacin	6.0823 mg
Vitamin A, RAE	144.5 g
Arginine	0.2088 g
Riboflavin	0.7917 mg
Tocopherol, beta	0.0297 mg
Fatty acids, total polyunsaturated 15:0	0.0002 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0014 g
Fatty acids, total saturated 20:1	0.084 g
Glutamic acid	0.6327 g
Sodium, Na	2088.0958 mg
Fatty acids, total saturated 16:1 undifferentiated	0.411 g
Total lipid (fat)	29.6823 g
Manganese, Mn	0.4294 mg
Fructose	0.6838 g
Proline	0.1656 g
Fatty acids, total saturated 16:0	3.5184 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0018 g
Sucrose	0.4936 g
Choline, total	322.934 mg
Sugars, total	2.2383 g
Serine	0.1383 g
Fatty acids, total saturated 10:0	0.0031 g
Fatty acids, total saturated 18:0	0.7003 g
Fatty acids, total saturated 20:4 undifferentiated	0.2505 g
Vitamin B-6	0.7174 mg
Selenium, Se	81.7212 g
Ash	10.8642 g
Fatty acids, total saturated 18:1 undifferentiated	19.6259 g
Pantothenic acid	0.1821 mg
Phenylalanine	0.1285 g
Copper, Cu	1.245 mg
Betaine	9.603 mg
Thiamin	0.6167 mg
Retinol	144.5 g
Methionine	0.0341 g
Iron, Fe	7.5057 mg
Carbohydrate, by difference	7.3577 g
Phosphorus, P	937.53 mg
Folate, total	87.47 g
Tocopherol, gamma	0.2241 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1108 g
Alanine	0.1065 g
Cholesterol	240.8333 mg
Valine	0.1233 g
Fatty acids, total saturated 18:2 undifferentiated	2.8835 g
Glycine	0.111 g
Glucose (dextrose)	1.035 g
Fatty acids, total saturated 14:0	0.0115 g
Zinc, Zn	5.2055 mg
Isoleucine	0.1139 g
Fatty acids, total saturated 12:0	0.0002 g
Fatty acids, total polyunsaturated	3.7617 g
Fatty acids, total saturated 14:1	0.0003 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	0.191 g
Tocotrienol, alpha	0.016 mg
Vitamin A, IU	483.6517 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0578 g
Folate, DFE	87.47 g
Tryptophan	0.0383 g
Vitamin C, total ascorbic acid	9.7978 mg
Phytosterols	65.67 mg
Fatty acids, total polyunsaturated 18:1 c	0.0006 g
Fatty acids, total saturated 20:0	0.1118 g
Tyrosine	0.0861 g
Vitamin B-12	4.8167 g
Vitamin K (phylloquinone)	16.9467 g
Fatty acids, total saturated	4.3889 g
Histidine	0.0647 g
Fatty acids, total monounsaturated	20.158 g
Threonine	0.0998 g
Folate, food	87.47 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Cryptoxanthin, beta	0.61 g
Vitamin E (alpha-tocopherol)	6.3161 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.159 g
Magnesium, Mg	125.6783 mg
Lysine	0.1457 g
Potassium, K	1333.4408 mg
Cystine	0.0414 g
Fluoride, F	0.44 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon juice	1 tablespoon	3.355	1.0523	0.0366
Olive oil	2 tablespoons	238.68	0	27
Marinade	0	428.6833	0	2.4083
Onion	0.25	16	3.736	0.04
Soy sauce	2 tablespoons	16.96	1.5776	0.1824
Rosemary	0	0	0	0
Sake	2 tablespoons	0	0	0
Garlic Clove	1	4.47	0.9918	0.015
thyme	0	0	0	0
asian dressing	0	428.6833	0	2.4083
bonito fish	17 ounces	428.6833	0	2.4083