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Ингредиенты
- 75 x deciliters of lowfat milk
- 3 Tbsp. flour (without the raising agent)
- 100 gm margarine
- 1 tsp black pepper
- 1 pch healthy pinch of salt Bacalhau with Port Wine
- 2 kg thick Bacalhau (4 pounds)
- 1 kg white onions, cut into fine rings
- 3 x deciliters of extra virgin olive oil
- 5 x cloves of garlic, minced
- 200 gm tinned diced tomatoes
- 3 x deciliters of Tawny Port
- 125 gm breadcrumbs
- 1 pch grnd nutmeg
Инструкции
- Place margarine in a saucepan over low heat till melted. Add in the lowfat milk and flour stirring constantly.
- Bring the mix to a boil add in the salt and pepper. Remove from heat and cover.
- Bacalhau with Port Wine:Preheat oven to 350 degrees F (190 degrees C)
- In a large pot, boil the codfish till it is well cooked. Approximately 15 to 20 min.
- Skin and debone the codfish then break it up in to small pcs.
- In a large frying pan sautee the onion and garlic till golden. Don't over cook.
- Add in the tomatoes, bring to a boil for five min then remove from heat.
- Stir in the codfish and port wine.
- Place in a one liter capacity pyrex dish and cover with the white sauce.
- Spread the breadcrumbs on top of the mix then a sprinkle of nutmeg.
- Bake for 30 min, till the breadcrumbs look nice and golden brown.
- The Plate:Place the fish in the centre of your plate and serve with white rice, runner beans and a salad of fresh greens.
- Timing: The Bacalhau (dry cod) needs to soak in water for 24 hrs prior to cooking. Soak the codfish in cool water, changing the water every four hrs. Make the white sauce first before you start to cook the fish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 116g | |
| Recipe makes 10 servings | |
| Calories 168 | |
| Calories from Fat 78 | 46% |
| Total Fat 8.88g | 11% |
| Saturated Fat 1.73g | 7% |
| Trans Fat 1.49g | |
| Cholesterol 0mg | 0% |
| Sodium 190mg | 8% |
| Potassium 168mg | 5% |
| Total Carbs 19.86g | 5% |
| Dietary Fiber 2.3g | 8% |
| Sugars 4.63g | 3% |
| Protein 3.03g | 5% |
