Fish and mussels
Carlos Arginiano prepares the recipe for Bakalao with boiled potatoes in his TV show Cocina Abierta: a delicious fish dish prepared in a healthy way.
Ingredients (4 people):
- 1 tail cod (600g)
- 3 potatoes
- 1 spring onion (small)
- ¼ green pepper
- 3 cloves garlic
- 1 tablespoon capers
- extra virgin olive oil
- parsley pepper
Preparation of the recipe for Bakalao with boiled potatoes:
Put it down potatoes in a casserole, cover with water and cook for 30-35 minutes. Peel a squash, grate it and slice it wrong pieces and place them in a fountain. Book them.
To make vinaigrette, peel and dice the onion and put it in a bowl. We also cut the pepper and add it. Season and add a tablespoon of vinegar and 3 tablespoons of oil. Also add capers. Mix well and leave to marinate a bit.
Peel and slice garlic cloves and place them in a Bowl. Chop some parsley leaves and add them. Cut the cod into slices, salt and pepper and place them in the bowl. Spray them with a good stream of oil and marinate for about 30 minutes.
During serving, heat the grill and cook the fish for about 3 minutes From every side. Season the potatoes and dress them with vinaigrette.
Serve the fish and accompany it with the potatoes. Decorate the plates with a little parsley leaves.
If you like spicy, do not hesitate to add a few drops of tabasco to the seasoned potatoes.
Nutritional information on the recipe:
On today’s plate main ingredient is it him fish representing 53.1% of it, exceeding the recommended 25%, although the recommended portion per person: 150-200 g
Energy ration of food, potatoes, is recommended, although the percentage is also higher than the recommended 25%: 39.8%.
Low amount of vegetables and greensrepresenting 6.9% of the plate.
To balance the menu, we recommend a vegetable salad accompanying the main course, thus increasing the percentage of this food group and decreasing that of potatoes and fish.
For dessert one fruit salad and yogurt.
Recommended dish for maintains cholesterol within normal values.
Form of cook healthy which helps us maintain a Healthy weight.
Tips from Dr. Teleria:
To avoid excessive amounts of salt in the diet, we will consume fresh, unprocessed foods seasoned with spices and aromatic herbs.
.related.rel-taboola grid-template-columns: 1fr! important; .
Now is your time.
David from 55000 Recipes