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Portuguese-Style Baked Fish

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)186.3346
Energy (kCal)1244.827
Carbohydrates (g)45.7626
Total fats (g)32.7129
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. In a skillet heat the olive oil. Add the onions, leeks, and garlic, and saute over medium heat till transparent (about 5 minutes). | 2. Add peeled tomatoes, tomato paste, and seasonings. Cook for about 15 minutes over medium heat. | 3. Preheat the oven to 350. | 4. In a baking pan pour about 1/3 of the sauce. | 5. Put the fish fillets on top of the sauce. Top with the sliced green pepper. | 6. Pour the wine over this and then top with lemon slices. | 7. Pour the rest of the tomato sauce over all and then top with minced parsley. | 8. Bake this for about 25 minutes, or until the fish is done and the sauce is bubbly. Serve with pasta or potatoes. This is great! | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    fish fillet cod 2 lb 806.9352 0.0 179.5204 4.5333
    olive oil 2 tablespoons 238.68 0.0 0.0 27.0
    onion 1 chopped 64.0 14.944 1.76 0.16
    leek 1 sliced 54.29 12.5935 1.335 0.267
    garlic clove 4 minced 17.88 3.9672 0.7632 0.06
    plum tomato 1 1/2 cups canned sized 806.9352 0.0 179.5204 4.5333
    tomato paste 2 tablespoons 26.24 6.0512 1.3824 0.1504
    white wine 1 cup - - - -
    cumin 1/2 teaspoon 3.9375 0.4645 0.187 0.2338
    oregano 1/2 teaspoon 1.325 0.3446 0.045 0.0214
    rosemary 1/2 teaspoon 0.4585 0.0724 0.0116 0.0205
    salt pepper 806.9352 0.0 179.5204 4.5333
    green pepper 1 sliced 29.8 6.9136 1.2814 0.2533
    lemon 1 sliced 1.2808 0.4116 0.0486 0.0132
    parsley 1 bunch minced - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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