Bacalao with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 690 cal. | (33 %) | ||
| Protein | 98.34 g | (100 %) | ||
| Fat | 19.51 g | (17 %) | ||
| Carbohydrates | 27.19 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 184.94 mg | (23,118 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 7.65 mg | (64 %) | ||
| Vitamin B₁ | 0.58 mg | (58 %) | ||
| Vitamin B₂ | 0.46 mg | (42 %) | ||
| Niacin | 31.92 mg | (266 %) | ||
| Vitamin B₆ | 1.62 mg | (116 %) | ||
| Folate | 69.77 μg | (23 %) | ||
| Pantothenic acid | 2.89 mg | (48 %) | ||
| Biotin | 5.71 μg | (13 %) | ||
| Vitamin B₁₂ | 15 μg | (500 %) | ||
| Vitamin C | 76.12 mg | (80 %) | ||
| Potassium | 2,701.95 mg | (68 %) | ||
| Calcium | 279.9 mg | (28 %) | ||
| Magnesium | 243.68 mg | (81 %) | ||
| Iron | 5.35 mg | (36 %) | ||
| Iodine | 1.05 μg | (1 %) | ||
| Zinc | 3.14 mg | (39 %) | ||
| Saturated fatty acids | 3.04 g | |||
| Cholesterol | 228 mg |
Ingredients
- 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
Preparation steps
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.
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.
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.
Pit the olives and chop. Drain the sun-dried tomatoes and cut into strips. Mix with the chives and serve sprinkled over the rice.
