Marmitako – fish stew with parsley, onion and potato

A very easy to make Spanish recipe that’s healthy and makes the most of ingredients available in Japan. The basic idea is to make a base with onions fried with olive oil plus parsley and more garlic than average and tomato. You then add potato and some fish stock and half cook the potato. Finally you add tuna or bonito and then cook through both the tuna and finish off the potato. A roasted red pepper is added for extra flavor

Note this is a good opportunity to also make roasted red peppers with garlic, thyme and red wine vinegar.

Also here is a great looking web site with a youtube video channel as well with Spanish dishes.


  • 400g of tuna or bonito
  • 4 tablespoons of oil
  • 1 onion finely chopped
  • 3 cloves of garlic
  • 2 tablespoons of chopped parsley
  • 2 tomatoes peeled and chopped
  • 4 medium sized potatoes peeled and thickly sliced
  • 1 small dried red chilli finely chopped
  • 1 bay leaf
  • fish broth or water
  • 1 red pepper – roasted, peeled and sliced


Season the fish with salt. Head the oil and fry the onion until soft. Pound the garlic with a little salt and pepper – note it helps to chop the garlic quite well. Prepare the tomatoes and then add the past and tomatoes to the softened onion and cook until pulpy. Add the sliced potatoes and top up with the fish stock or water. Cook for fifteen minutes or so. Add the tuna or bonito cut into pretty big chunks and then cook until soft.

Apparently there is a wikipedia article about this dish. This Spanish food website also has a recipe.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s