Fish a la Lisbon

  • 13/06/2006
  • Moderate difficulty
  • 4 – 6
  • 40 min

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.

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

  1. 1.
    Cut tomatoes, onions, garlic and peeled potatoes into slices, and fish filets into chunks.
  2. 2.
    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.
  3. 3.
    Add finely chopped parsley, bay leaf and all sprinkle with sweet and hot red paprika and pour over 100 ml water and olive oil.
  4. 4.
    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.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 352 / 1.471 - -
Fat g 12,08 - -
Carbohydrates g 33,61 - -
Dietary fibre g 4,10 - -
Protein g 28,13 - -
Salt g 2,16 0 0
Vitamin A μg 581,05 15 12
Vitamin D μg 58,66 29 29
Vitamin C mg 47,69 64 53
Niacin mg 10,66 76 53
Potassium mg 1.533,02 41 41
Phosphorous mg 377,77 47 47
Magnesium mg 85,60 29 21

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)