Ingredients

  • 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

    All diets (1 serving)

  • Calories : 98

    Fat (g): 4

    Protein (g): 7

    Carbohydrates (g): 9

    Fibre (g): 1

Three Pasta Salad with Smoked Fish and Vegetables

Preparation

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.

    1200 calories

  • 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

  • 1600 calories

  • 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

    1400 calories

  • 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

Sardines on a Hot Plate

Preparation
 
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.

    1200 calories

  • 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

  • 1600 calories

  • 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

    1400 calories

  • 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

Grilled salmon with mustard and lemon

Preparation
 
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.

    1200 calories

  • 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

  • 1600 calories

  • 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

    1400 calories

  • 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

Steamed salt cod

Preparation
 
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.

    Ingredients

  • 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

Cod and Shrimp Braz

Preparation

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.

    Ingredients

  • 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

Grilled salmon with crushed jacket baked potatoes, broccoli and carrot

Preparation

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.

    Ingredients

  • 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

Roupa Velha [Leftovers]

Preparation

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

    Ingredients

  • 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

Baked salt cod

Preparation

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.

    Ingredients

  • 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

Fish with herbs

Preparation

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.

    Ingredients

  • 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

Cod Cannelloni

Preparation

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

    1200 calories

  • 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

  • 1600 calories

  • 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

    1400 calories

  • 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

Trout Fillets with Almonds

Preparation
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

  • 40 mins
  • 10 people

Sardines on a Hot Plate

  • 30 mins
  • 4 people

Grilled salmon with mustard and lemon

  • 30 mins
  • 4 people

Steamed salt cod

  • 50 mins
  • 4 people

Cod and Shrimp Braz

  • 40 mins
  • 1 people

Grilled salmon with crushed jacket baked...

  • 60 mins
  • 1 people

Roupa Velha [Leftovers]

  • 50 mins
  • 4 people

Baked salt cod

  • 50 mins
  • 4 people

Fish with herbs

  • 50 mins
  • 6 people

Cod Cannelloni

  • 50 mins
  • 4 people

Trout Fillets with Almonds

  • 40 mins
  • 4 people