Bacalao with Vegetables

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Bacalao with Vegetables
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
690
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie690 cal.(33 %)
Protein98.34 g(100 %)
Fat19.51 g(17 %)
Carbohydrates27.19 g(18 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A184.94 mg(23,118 %)
Vitamin D6 μg(30 %)
Vitamin E7.65 mg(64 %)
Vitamin B₁0.58 mg(58 %)
Vitamin B₂0.46 mg(42 %)
Niacin31.92 mg(266 %)
Vitamin B₆1.62 mg(116 %)
Folate69.77 μg(23 %)
Pantothenic acid2.89 mg(48 %)
Biotin5.71 μg(13 %)
Vitamin B₁₂15 μg(500 %)
Vitamin C76.12 mg(80 %)
Potassium2,701.95 mg(68 %)
Calcium279.9 mg(28 %)
Magnesium243.68 mg(81 %)
Iron5.35 mg(36 %)
Iodine1.05 μg(1 %)
Zinc3.14 mg(39 %)
Saturated fatty acids3.04 g
Cholesterol228 mg

Ingredients

for
4
Ingredients
600 grams Bacalao (salt cod, Portuguese)
1 onion
2 garlic cloves
1 green Bell pepper
40 grams Tomato paste
4 Tbsps vegetable oil
400 milliliters Vegetable broth
200 grams Long grain rice
sweet ground paprika
1 pinch chili peppers
salt
peppers
5 Olives
3 sun-dried Tomatoes (in oil)
2 Tbsps scallions
How healthy are the main ingredients?
Long grain riceTomato pasteoniongarlic clovesaltOlive

Preparation steps

1.

Cut bacalao into chunks and soak in cold water in the refrigerator for at least 12 hours, changing the water 3-4 times and squeezing out the fish with each water change. Pick apart into smaller pieces and remove skin and bones.

2.

Peel the onion and garlic and chop finely. Rinse the bell pepper, cut in half, remove the seeds and white membranes and cut into 2-3 cm (approximately 3/4-1 inch) cubes.

3.

Heat the oil in a saucepan and cook the onion and garlic until soft. Add the diced bell pepper, stir in the tomato paste and deglaze with the broth. Place the fish in the pan and cook for about 5 minutes. Rinse the rice, add to the pan and cook for about 25 minutes. Season well with paprika, chili pepper, salt and pepper.

4.

Pit the olives and chop. Drain the sun-dried tomatoes and cut into strips. Mix with the chives and serve sprinkled over the rice.