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Portuguese style cod

  • 16/06/2004
  • Difficult
  • 4 – 6
  • 65 min

The Portuguese prepare cod in at least 365 ways, one for every day of the year. Although rich in calories, it is full in omega-3 fat acids so the magic formula lies in moderateness not sacrifice.

Ingredients 4 – 6 

  • 500 g cod
  • pepper
  • salt
  • 200 ml cream
  • 1 tablespoon chopped parsley leaf
  • 2 cloves garlic
  • 1 leaf bay leaf
  • 200 g onion
  • 4 tablespoons olive oil
  • 700 g potatoes
  • 2 tablespoons Vegeta
  • Béchamel sauce:
  • 50 g butter
  • 30 g rough wheat flour type 400
  • 500-600 ml milk
  • white pepper
  • nutmeg
  • 2 teaspoons Vegeta

Preparation

  1. 1.
    Soak cod in cold water for 24 hours. During soaking turn the fish a couple of times and change water.
  2. 2.
    Cook the soaked cod in salted water with bay leaf. When done, clean the fish pieces from skin and bone and tear into smaller pieces.
  3. 3.
    Peel the potatoes, slice and cook in salted water 2-3 minutes, and then drain.
  4. 4.
    Briefly fry sliced onion in two tablespoons of olive oil.
  5. 5.
    To make béchamel briefly brown flour in butter, add cold milk and cook for about two minutes constantly stirring. When done add Vegeta, pepper and grated nutmeg.
  6. 6.
    Smear the bottom of Pyrex dish with remaining oil. Place layers of blanched potato, fried onion, chopped garlic and cod one after another. Sprinkle each layer with a little Vegeta and pepper and top with béchamel sauce. Continue placing layers until all ingredients are used and end with a row of potatoes. When done add parsley and pour over with remaining béchamel.
  7. 7.
    Top with cream and bake in oven preheated at 200°C for about 30 minutes.

Serving

Serve as an independent dish for various occasions and at any time of year.

Advice

Instead of cod you may use hake.

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 622 / 2.600 - -
Fat g 28,60 - -
Carbohydrates g 28,84 - -
Dietary fibre g 4,08 - -
Protein g 60,82 - -
Salt g 15,01 1 1
Vitamin A μg 955,99 24 19
Vitamin D μg 228,54 114 114
Vitamin C mg 21,08 28 23
Niacin mg 19,76 141 99
Potassium mg 1.977,54 53 53
Calcium mg 345,12 35 35
Phosphorous mg 981,60 123 123

* 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.)