This healthy fish recipe from chef Mike Lata is made with banded rudderfish, which is an amberjack--a species coveted in sushi restaurants, where it's known by its Japanese name, hamachi. Lata's love affair with the Italian dish vitello tonnato (cold sliced veal with tuna sauce) started with a glorious one he had in Milan. He's found the sauce to be a great way to use the scraps that result from butchering whole fish. He serves thicker versions over cold poached meats and thinner ones like this over vegetables and salads.

Mike Lata
Source: EatingWell Magazine, June 2019


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 200 degrees F.

  • Place fish in a 9-by-5-inch loaf pan and sprinkle with 1/4 teaspoon salt, fennel and white pepper. Add oil, bay leaf, lemon and orange zest, basil and thyme. Cover with foil.

  • Bake until the fish is cooked through, 30 to 40 minutes. Uncover and turn the fish over. Bake for 10 minutes more. Let cool to room temperature, about 30 minutes.

  • Transfer the fish to a food processor. Strain the oil through a fine-mesh sieve into a bowl. Add egg yolk, capers, lemon juice, vinegar, anchovies and colatura (or fish sauce) to the food processor. Blend until smooth, scraping down the sides as needed. With the motor running, slowly stream in the strained oil until emulsified.

  • Arrange greens, tomatoes, celery, onion and cucumber on a platter and sprinkle with the remaining 1/4 teaspoon salt. Drizzle with the "tonnato" and sprinkle with dill.

Nutrition Facts

179.6 calories; protein 4.8g 10% DV; carbohydrates 7.4g 2% DV; exchange other carbs 0.5; dietary fiber 4g 16% DV; sugars 2.1g; fat 15g 23% DV; saturated fat 2.3g 11% DV; cholesterol 34.3mg 11% DV; vitamin a iu 551.4IU 11% DV; vitamin c 13.1mg 22% DV; folate 53.2mcg 13% DV; calcium 39.5mg 4% DV; iron 0.7mg 4% DV; magnesium 24.2mg 9% DV; potassium 432mg 12% DV; sodium 218.2mg 9% DV.