Recipes
Fish a la Lisbon
The Portuguese will successfuly convince you that they are very fond of fish because it swims so well in their excellent olive oil and even better in famous Portuguese wines. And this Vegeta kitchen’s recipe is coming from Lisbon.
| Preparation time | 40 min |
|---|---|
| Demanding |  |
| Energetic value | 352 kcal / 1471 kJ |
| Table of nutritive values | |
Ingredients
 | 4 — 6 |
|---|---|
| 800 g | hake or cod filets |
| 500 g | tomatoes or peeled tomatoes |
| 350 g | onions |
| 750 g | potatoes |
| 4 | garlic cloves |
| 2 | bay leaves |
| 1 teaspoon | of sweet red paprika |
| pinch | of hot red paprika |
| 100 ml | olive oil |
| salt | |
| freshly ground pepper | |
| parsley | |
| 1 tablespoon | Vegeta |
Preparation
- Cut tomatoes, onions, garlic and peeled potatoes into slices, and fish filets into chunks.
- Arrange in a caserrole dish in layers tomatoes, potatoes, onions, garlic and fish in layers. Potatoes and fish always sprinkle with pinch of Vegeta, salt and pepper. Repeat the layers ending with slices of potatoes.
- Add finely chopped parsley, bay leaf and all sprinkle with sweet and hot red paprika and pour over 100 ml water and olive oil.
- Cook covered and simmer gently without stirring. If needed toss the casserole dish from time to time. The cooking is done when potatoes become tender.
Serving
You may serve the fish a la Lisbon as a sole meal for various occasions and in every season, especially it fits on days of fasting.
Advice
For the preparation of this dish, which by its look and attractive taste resembles to dishes of many nations living at the seaside, in Portugal they would use a special kind of a dried cod. If you choose the dried cod than it should be prior soaked in cold water.
Little secret
Cooking in covered caserrole preserves valuable nutritients in the dish.
Nutritional values
Energetic and nutritional values have been calculated per meal.
| Nutrient | Unit of measurement | Quantity | RDA (%) | |
|---|---|---|---|---|
| Women* | men* | |||
| Total proteins | g | 28,13 | - | - |
| Total carbohydrates | g | 33,61 | - | - |
| Total fat | g | 12,08 | - | - |
| Diet fibres | g | 4,10 | - | - |
| Cholesterol | mg | 57,33 | - | - |
| Vitamin A | IU | 581,05 | 15 | 12 |
| Niacin | mg | 10,66 | 76 | 53 |
| Vitamin C | mg | 47,69 | 64 | 53 |
| Vitamin D | IU | 58,66 | 29 | 29 |
| Magnesium | mg | 85,60 | 29 | 21 |
| Phosphor | mg | 377,77 | 47 | 47 |
| Potassium | mg | 1533,02 | 41 | 41 |
| Sodium | g | 0,87 | 0 | 0 |
* RDA is based on daily intake for women of 2000 kcal, for men 2900 kcal, from 25 to 50 years of age. (Data source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)
