Easy tuna escabeche (pickled)

 

How to Make Easy Tuna Escabeche (pickled): A Healthy Mediterranean Fish Recipe

If you’re looking for a healthy, traditional, and flavorful way to enjoy fish, this easy tuna escabeche is the perfect recipe for you. Pickling, or escabeche, is one of the oldest preservation techniques, and it’s making a strong comeback in modern kitchens.

Not only is it simple and satisfying, but it’s also incredibly versatile, you can use it for blue fish like mackerel or sardines, shellfish like mussels, or even octopus and vegetables.

In this post, you’ll learn everything you need to prepare homemade pickled tuna, with expert tips to adapt the recipe to your taste.

 

 

What Is Escabeche?

Escabeche is a classic Mediterranean method of preserving food in a tangy, flavorful marinade made with vinegar, olive oil, wine, and spices.

Originally introduced to Spain through Arab-Persian influence, the word “escabeche” comes from the Arabic “iskabej”.

The technique dates back to Roman times and was one of the primary preservation methods alongside salting.

Today, escabeche is a staple in Spanish cuisine, especially during summer.

It’s ideal for hot weather because the dish is served cold and can be stored in the fridge for days, the flavor actually improves over time.

 

Why You’ll Love This Bonito Escabeche Recipe

• Light, clean, and flavorful — without overpowering acidity.

• Ideal for meal prep — make it once, enjoy it for days.

• Great for kids — mild enough for the whole family.

• Perfect picnic food — enjoy it cold, straight from the fridge.

• Adaptable — works with other fish, mussels, or even vegetables.

 

Pickling is a very old preservation method. It is a healthy and tasty way to prepare fish.

 

Ingredients for Bonito Escabeche

For the fish:

• Fresh bonito (or mackerel, sardines, red mullet, anchovies)

• Sea salt to taste

For the marinade (escabeche):

• 1/2 onion, julienned

• 1 carrot, thinly sliced

• 12 black peppercorns

• 1 bay leaf

• 1 sprig of rosemary (optional)

• 1 cup white wine

• 1 cup apple cider vinegar

• 1 cup extra virgin olive oil

• 1 cup water

• 1 tbsp sweet paprika from La Vera (optional but recommended)

• Sea salt to taste

How to Make Bonito Escabeche (Step-by-Step)

1. Cook the bonito:
Preheat your oven and bake the fish until just cooked through.

This method helps retain flavor and keeps cleanup easy.

Once done, place the fish in an oven-safe glass dish.

2. Prepare the marinade:
In a large pan, sauté the onion and carrot in olive oil until soft and translucent.

Add peppercorns, bay leaf, rosemary, and salt.

If you’re using paprika, add it now (off the heat) to avoid burning.

Stir quickly, then pour in the wine, vinegar, water, and bring to a gentle boil.

Simmer for 15–20 minutes on low heat.

3. Marinate the fish:
Pour the hot marinade over the cooked bonito in the glass dish.

Let it cool to room temperature, then cover and refrigerate for at least 12 hours.

It tastes even better the next day.

 

There is evidence that food was preserved in vinegar in Roman times, but it is in gastronomy Persian where the sikbâg appears, which was pronounced “iskebech” and from there, “escabeche”

How to Reuse the Escabeche Marinade

Don’t let the flavorful liquid go to waste! After enjoying your bonito, reuse the marinade to pickle mussels, octopus, or even roasted vegetables.

Here’s what I did recently:
I bought fresh mussels, steamed them, and removed them from their shells.

In a small pot, I heated a splash of olive oil and added a spoonful of paprika.

Off the heat, I stirred in the leftover escabeche, brought it to a boil, and poured it over the mussels.

After cooling and refrigerating, the result was an irresistible batch of pickled mussels full of Mediterranean character.

 

Prepare a homemade marinade and use it in other preparations. You can also take advantage of this opportunity to marinate different fish at the same time, such as bonito (tuna) and mackerel

 

Nutritional Benefits of This Recipe

As a nutritionist, I highly recommend escabeche recipes because:

• Rich in omega-3s from oily fish, which support heart and brain health

• Packed with antioxidants thanks to the olive oil, vegetables, and spices

• Naturally gluten-free and low in carbs

• Preserves nutrients due to gentle cooking and acidic preservation

• Ideal for batch cooking and improving your weekly meal prep routine

Advantages of my recipe over other marinades:

It’s incredibly easy to remember — just use equal parts of each liquid (wine, water, vinegar, and oil).
Its mild flavor makes it suitable for everyone, including kids.

 

 

If you’ve never tried preparing fish this way, you’re in for a treat. This easy pickled bonito recipe is delicious, healthy, and a smart way to elevate your home cooking with minimal effort.

Plus, you’ll love how easily you can adapt it to suit your taste or make use of the marinade in future dishes.

Give it a try and let me know how it turned out in the comments.

I’d love to hear from you!

 

Related posts:

• Homemade pickled mussels