150 g macaroni
150 g fusili
150 g pasta shells
100 g raw celery
75 g smoked trout
75 g smoked salmon
75 g smoked mackerel
50 g asparagus
50 g lettuce
50 g fennel
1 dl olive oil
1 dl of lemon juice
Salt, basil and rosemary to taste
Calories : 98
Fat (g): 4
Protein (g): 7
Carbohydrates (g): 9
Fibre (g): 1
Cook the different types of pasta separately in plenty of water with salt and a little olive oil. Once cooked rinse in running cold water and drain. Remove the peel from the asparagus and cook them. Cut the fish and vegetables into thin strips. Mix all the ingredients, season with salt, olive oil and lemon juice and refrigerate so that it is very cool before serving.
280 g sardines
200 g potato
400 g cabbage
200 g corn bread
40 g corn flour
1 tablespoon of Gallo Intenso olive oil
Salt to taste
360 g sardines
280 g potato
600 g cabbage
360 g corn bread
60 g corn flour
1 tablespoon of Gallo Intenso olive oil
Salt to taste
320 g de sardines
240 g de potato
480 g de cabbage
280 g corn bread
60 g corn flour
1 tablespoon of Gallo Intenso olive oil
Salt to taste
| 1200 calories diet | 1400 calories diet | 1600 calories diet | |
|---|---|---|---|
| Calories | 368 | 443 | 517 |
| Fat (g) | 16 | 18 | 22 |
| Sat. calories(g) | 3 | 4 | 5 |
| Protein(g) | 17 | 21 | 24 |
| Carbohydrates (g) | 37 | 50 | 60 |
| Fibre(g) | 10 | 13 | 15 |
| Iron(mg) | 3 | 4 | 5 |
| Magnesium(mg) | 38 | 49 | 62 |
| Phosphorus (mg) | 349 | 441 | 520 |
| Calcium(mg) | 89 | 109 | 133 |
| Vitamin A(mg) | 98 | 114 | 134 |
| Vitamin C(mg) | 34 | 41 | 51 |
| Vitamin B3(mg) | 4 | 5 | 5 |
This typical dish of Gândaras can be served at any table because it is a hymn to taste and tradition. The sardines should be big and fat, descaled by hand and seasoned with salt. They should stay untouched for two hours.
Obtain and clean ribbed roof tile. Dust it with corn flour. Envelop the sardines in the same flour and pour them carefully on the tile. Place the tile in the oven to bake. Serve with crushed jacket baked potatoes and boiled cabbage drizzled with olive oil.
This dish goes well with a glass of red wine.
280 g salmon
200 g potato
320 g cauliflower
80 g celery
10 g mustard
30 g grated low fat cheese
2 dl olive oil
2 small lemons
Salt to taste
360 g salmon
280 g potato
480 g cauliflower
160 g celery
10 g mustard
50 g grated low fat cheese
2 dl olive oil
2 small lemons
Salt to taste
320 g salmon
240 g potato
400 g cauliflower
120 g celery
10 g mustard
40 g grated low fat cheese
2 dl olive oil
2 small lemons
Salt to taste
| 1200 calories diet | 1400 calories diet | 1600 calories diet | |
|---|---|---|---|
| Calories | 317 | 373 | 422 |
| Fat (g) | 19 | 21 | 23 |
| Sat. calories (g) | 4 | 5 | 5 |
| Protein(g) | 25 | 30 | 34 |
| Carbohydrates(g) | 12 | 16 | 19 |
| Fibre(g) | 4 | 5 | 6 |
| Iron(mg) | 1 | 2 | 2 |
| Phosphorus(mg) | 299 | 367 | 429 |
| Calcium(mg) | 128 | 171 | 213 |
| Vitamin C(mg) | 47 | 62 | 76 |
Try to obtain Norwegian salmon. They say it's the best! Cut it in loin steaks or fillets, whichever you like best. Season with a little salt and grill immediately. Do not grill the fish too much.
When grilled, spread the mustard on the salmon. Boil the cauliflower and when well drained, serve individual portions, cover with grated cheese and bake it au gratin.
Boil the potatoes and celery and season them with olive oil. Serve piping hot.
320 g large salt cod
80 g chick peas
240 g red bell peppers
240 g green bell peppers
240 g cucumber
200 g potato
1 bunch of turnip greens
2 dl Gallo Mestre olive oil
Salt to taste
400 g large salt cod
160 g chick peas
400 g red bell peppers
400 g green bell peppers
400 g cucumber
280 g potato
1 bunch of turnip greens
2 dl Gallo Mestre olive oil
Salt to taste
360 g large salt cod
120 g chick peas
320 g red bell peppers
320 g green bell peppers
320 g cucumber
240 g potato
1 bunch of turnip greens
2 dl Gallo Mestre olive oil
Salt to taste
| 1200 calories diet | 1400 calories diet | 1600 calories diet | |
|---|---|---|---|
| Calories | 194 | 231 | 268 |
| Fat (g) | 5,6 | 5,9 | 6,2 |
| Sat. Calories(g) | 0,8 | 0,8 | 0,9 |
| Protein(g) | 19,6 | 23,3 | 27,1 |
| Carbohydrates(g) | 16,3 | 21,2 | 26 |
| Fibre(g) | 6,5 | 8,8 | 11,1 |
| Phosphorus(mg) | 92 | 121 | 149 |
| Calcium(mg) | 60 | 84 | 109 |
| Vitamin C(mg) | 77 | 102 | 128 |
Select the part of the salt cod you like best of all, and leave to soak with the skin side facing up. Change the water frequently, the more you change the water the better it will be, until the fish is fully desalted. Soak the chick peas overnight so that they become softer and easier to cook.
Choose turnip greens that are lush and prepare them for cooking. Peel the potatoes and cut the cucumbers in a decorative way. Cook the cod in a steamer. Separately, boil the chick peas, turnip greens, potatoes and cucumber.
Once cooked, arrange them on the same dish and drizzle generously with olive oil.
Accompany with a glass of this year’s red wine if you are allowed to drink.
130 g desalted cod
30 g shelled shrimps
1 cooked unshelled shrimp
50 g onion
80 g French fry crisps for culinary use
2 eggs
15 g pitted black olives
Olive oil to taste
Garlic to taste
Salt to taste
Pepper to taste
Parsley to taste
Shellfish broth: Sauté the onions with olive oil, shrimp shells and ripe tomato. Add a little water and then boil for about 30 minutes. Blend, sieve and then set aside.
Boil the cod and then shred. Separately, sauté an onion and add the peeled shrimp and cod and mix well. Add the French fry crisps to the previous mixture, add the egg and 40 ml of the seafood broth. Rectify the seasoning.
Place a large ring in a deep plate and pour the cod preparation into this. Remove the ring, decorate with whole shrimp, fried parsley, olives crushed into paste and the remaining heated seafood broth.
120 g salmon
100 g broccoli
30 g carrot
200 g small potatoes in skins
Extra virgin olive oil to taste
Salt to taste
Lemon and lemon juice to taste.
Garlic to taste
Season the salmon with salt, lemon and crushed garlic. Place the potatoes with skins seasoned only with salt in the oven to bake on a tray.
When they are baked hit them once with your hand to slightly crush them and drizzle with a dressing made with olive oil, garlic and lemon juice.
Steam the broccoli and carrot to avoid adding salt and to maintain their colour and nutritional value. In the meantime, grill the salmon.
400 g potatoes
400 g cooked and chopped green vegetables
4 carrots
400 g cooked cod
3 boiled eggs, chopped
1 onion
1 clove of garlic
Olive oil to taste
Sauté the garlic and onion in olive oil. When transparent, mix in the already cooked potatoes, carrots and vegetables, cut into pieces. Add the cod separated out into flakes and eggs. Mix well and leave a few minutes to gain flavour.
Note: The meal on Christmas Eve is traditionally prepared so that there are sufficient leftovers to form the ingredients for "Roupa Velha" the following day, Christmas Day.
Source: Póvoa de Varzim Municipal Council
500 g salt cod
3 onions, sliced
300 g peeled tomato, sliced
500 g potatoes
1 red bell pepper, sliced
1 green bell pepper, sliced
Chopped parsley
50 g black olives
1/2 cup olive oil
Wash the previously soaked salt cod, and place in a saucepan with enough water to cover it. Boil, shred and set aside.
Boil the potatoes in the same water where the cod was cooked, being careful not to overcook them.
In an oven dish, place a layer of cod, a layer of onion, a layer of tomato, a layer of sliced potatoes, and finally a layer of bell pepper. Sprinkle with chopped parsley, some olives and drizzle with olive oil.
Bake at 180ºC for 30 minutes.
Fish (hake, werckfish, sea bass...): 1.5 kg
500 g onion
4 cloves of garlic
2 dl olive oil
200 g tomato
1 bay leaf
1 dl white wine
Herbs (mint, coriander, parsley...): 1 bunch
Arrange the fish and cut it into pieces. Season with salt. Sauté onion and garlic cloves in olive oil. Add the bay leaf. Add the fish and let it stew for a few minutes. Add the tomato cut into pieces and the wine, stirring occasionally. Sprinkle on the chopped herbs.
Serve with boiled carrots and broccoli.
350 g Cod flakes
2 bay leaves
1 onion
4 cloves of garlic
1 dl olive oil
½ leek
2 dl cream
Salt and pepper
350 g cannelloni
5 dl béchamel sauce
2 tablespoons Parmesan cheese
1 bunch of dried oregano
Cook the cod flakes in boiling water seasoned with bay leaf for five minutes. Let them cool down in the broth. Sauté the onion and minced garlic in olive oil. Add the sliced leeks and cook until softened. Add the cream and boil until reduced by half. Mix in the cod and season with salt and pepper. Fill the cannelloni with this mixture and arrange them on a tray.
Boil the béchamel with 2 dl of the cod broth. Add the Parmesan cheese and pour the sauce over the cannelloni. Sprinkle with oregano and bake in oven at 190ºC for 30 minutes.
Remove from heat and serve immediately
320 g trout
40 g almond kernels
200 g spinach
320 g carrots
20 g butter
2 dl olive oil
2 lemons
vinegar, pink pepper
salt to taste
400 g trout
80 g almond kernels
400 g spinach
480 g carrots
60 g butter
3 dl olive oil
2 lemons
vinegar, pink pepper
salt to taste
360 g trout
60 g almond kernels
280 g spinach
400 g carrots
40 g butter
3 dl olive oil
2 lemons
vinegar, pink pepper
salt to taste
| Dieta 1200 calorias | Dieta 1400 calorias | Dieta 1600 calorias | |
|---|---|---|---|
| Calories | 303 | 415 | 530 |
| Fat (g) | 21 | 31 | 41 |
| Sat. Calories (g) | 5 | 8 | 11 |
| Protein(g) | 23 | 27 | 32 |
| trout(g) | 5 | 7 | 8 |
| Cholesterol (mg) | 77 | 97 | 116 |
| Fibre(g) | 6 | 8,8 | 10 |
| Iron(mg) | 2 | 3 | 3 |
| Phosphorus(mg) | 328 | 404 | 491 |
| Calcium(mg) | 140 | 191 | 256 |
| Vitamin A(mg) | 569 | 754 | 952 |
Obtain two fillets from each trout and season with salt, pink pepper, lemon juice and a little olive oil. Leave to gain flavour for a short while. Dip each fillet into the chopped almonds and seal them in hot olive oil. Place the sealed fillets in the oven until well baked. Make a puree of carrots. Boil the spinach and sauté them in olive oil. Serve the fillets with the carrot puree and sautéed spinach.
Three Pasta Salad with Smoked Fish and Vegetables
Sardines on a Hot Plate
Grilled salmon with mustard and lemon
Steamed salt cod
Cod and Shrimp Braz
Grilled salmon with crushed jacket baked...
Roupa Velha [Leftovers]
Baked salt cod
Fish with herbs
Cod Cannelloni
Trout Fillets with Almonds