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Portugal: Fish Stew

 

27

Yield

4

servings

Prep

15

min

Cook

45

min

Ready

1

hrs

Trans-fat Free, High Fiber
 

Ingredients

½ pound fish
whatever available or shellfish
2 pinch salt
*
4 tablespoons olive oil
2 each onions
chopped
8 each tomatoes
peeled and chopped
1 each green bell peppers
seeded and chopped
4 cloves garlic
peeled and minced
1 pinch nutmeg
*
½ teaspoon allspice
ground
*
1 Glass white wine
dry
*
1 Handful cilantro
chopped
*
4 slices bread
with crusts cut off

Directions

Clean the fish and cut into fairly small pieces, removing as many bones as possible.

Sprinkle the salt over the fish and leave while you make the following sauce.

Heat 2 to 3 tablespoon of the oil in a saucepan and stir in the onions, tomatoes and pepper.

Cook gently until they start to soften, then put in the garlic, nutmeg, allspice and piri-piri sauce.

Add the wine and a little water. Cook for about 5 minutes, stirring frequently, then remove from the heat.

Lightly oil the bottom of a shallow, ovenproof dish (preferably earthenware).

Put in a layer of fish followed by a layer of sauce and sprinkle with coriander.

Continue with these layers until the ingredients are used up.

Cover the top of with the bread and sprikle well with the remaining oil or dot with a little butter.

Cook in a pre-heated oven at 350℉ (180℃). for about 30 minutes or until the fish is tender.

Serve with boiled or sliced and fried potatoes, bread and a slad to make a substantial main meal.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 435g (15.3 oz)
Amount per Serving
Calories 33242% of calories from fat
 % Daily Value *
Total Fat 15g 24%
Saturated Fat 2g 12%
Trans Fat 0g
Cholesterol 48mg 16%
Sodium 262mg 11%
Total Carbohydrate 11g 11%
Dietary Fiber 5g 21%
Sugars g
Protein 38g
Vitamin A 45% Vitamin C 103%
Calcium 13% Iron 13%
* based on a 2,000 calorie diet How is this calculated?

 

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