Baked Fish Portuguese-style

Baked Fish Portuguese-style Recipe - Delicious and Authentic

Region / culture: Portugal | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Baked Fish Portuguese-style is a delightful and healthy dish that brings the flavors of Portugal right to your dining table. This recipe combines the simplicity of fresh ingredients with traditional Portuguese cooking techniques to create a dish that is both flavorful and nutritious. Whether you're a seasoned chef or a beginner in the kitchen, this recipe is straightforward and promises to impress your guests with its authentic taste.

History

The origins of Baked Fish Portuguese-style can be traced back to the coastal regions of Portugal, where seafood is a staple in the local diet. Portugal has a long history of fishing, and its cuisine reflects the abundance of seafood available in its waters. This recipe is inspired by traditional Portuguese cooking, which often involves baking or grilling fish with a variety of vegetables and spices to enhance its natural flavors.

Ingredients

2 large onions, chopped
2 stalks celery, chopped
2 tomatoes, chopped
0.25 cup of butter
0.5 cup of tomato juice
2 tbsp of lemon juice
3 – 4 cloves of garlic, crushed
1 bay leaf
salt and pepper to taste
1 – 2 lb (907 g) of fish fillets of your choice

How to prepare

In a pan, sauté onions, celery, and tomatoes in butter until they become tender.
Add all the juices, garlic, and bay leaf to the pan.
Cook this mixture for 3 minutes over medium heat.
Take a greased baking dish and place the fillets in it.
Season the fillets with your desired spices.
Pour the sauce over the fish in the baking dish.
Bake the dish at 350°F (177°C) for approximately 20 minutes, or until the fish becomes opaque and is fully cooked.

Variations

For a spicier version, add a pinch of red pepper flakes to the sauce. You can also substitute the fish fillets with shrimp or scallops for a different seafood flavor. Adding olives or capers to the sauce can introduce a briny depth to the dish.

Cooking Tips & Tricks

To ensure the best results, use fresh fish fillets for this recipe. Fresh fish has a better texture and flavor compared to frozen. When sautéing the vegetables, make sure they are tender but not overcooked, as they will continue to cook in the oven. For an extra flavor boost, consider adding a splash of white wine to the sauce before baking.

Serving Suggestions

Serve the Baked Fish Portuguese-style with a side of steamed vegetables or a fresh salad for a complete meal. For a more traditional Portuguese experience, accompany the dish with boiled potatoes or a slice of crusty bread to soak up the delicious sauce.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, which helps to retain the moisture and delicate texture of the fish. Sautéing the vegetables before baking enhances their flavor and ensures they are perfectly tender.

Ingredient Substitutions

If you're unable to find fresh tomatoes, canned diced tomatoes can be a convenient alternative. Olive oil can be used in place of butter for a healthier fat option. Lemon juice can be substituted with white wine vinegar for a different acidic component.

Make Ahead Tips

The vegetable and tomato sauce can be prepared ahead of time and stored in the refrigerator for up to two days. When ready to cook, simply reheat the sauce, pour it over the fish fillets, and bake as directed.

Presentation Ideas

Garnish the baked fish with fresh parsley or cilantro for a pop of color and freshness. A lemon wedge on the side not only adds to the presentation but also allows guests to add an extra splash of lemon juice to taste.

Pairing Recommendations

A light, crisp white wine such as Vinho Verde or a Sauvignon Blanc pairs beautifully with the flavors of this dish. For a non-alcoholic option, a sparkling water with a squeeze of lemon complements the meal without overpowering it.

Storage and Reheating Instructions

Leftover Baked Fish Portuguese-style can be stored in an airtight container in the refrigerator for up to two days. Reheat gently in the oven or microwave, being careful not to overcook the fish.

Nutrition Information

Calories per serving

A serving of Baked Fish Portuguese-style contains approximately 200-300 calories, making it a light and nutritious option for a main course. The exact calorie count can vary depending on the type of fish used and the amount of butter or oil added.

Carbohydrates

This Baked Fish Portuguese-style is relatively low in carbohydrates. The main sources of carbs in this dish come from the onions, celery, and tomatoes. A serving of this dish contains approximately 10-15 grams of carbohydrates, making it a suitable option for those following a low-carb diet.

Fats

The fats in this recipe come primarily from the butter used for sautéing the vegetables. However, the overall fat content is moderate, with each serving containing about 10-15 grams of fat. Using unsalted butter or substituting with olive oil can be a healthier option to reduce saturated fat intake.

Proteins

Fish is an excellent source of high-quality protein. Depending on the type of fish fillet you choose, a serving of this dish can provide between 20-30 grams of protein. This makes it a great option for maintaining muscle health and overall body function.

Vitamins and minerals

This dish is rich in vitamins and minerals, thanks to the variety of vegetables and fish used in the recipe. Fish is a good source of vitamins D and B12, as well as minerals like selenium and iodine. The vegetables contribute vitamins A, C, and K, along with dietary fiber and antioxidants.

Alergens

The primary allergen in this recipe is fish, which can be a concern for individuals with seafood allergies. Additionally, the use of butter introduces dairy, which may be an issue for those with lactose intolerance or a dairy allergy. Always check with your guests for any dietary restrictions before serving.

Summary

Overall, Baked Fish Portuguese-style is a nutritious dish that is low in carbohydrates and calories, moderate in fats, and high in proteins, vitamins, and minerals. It's a balanced meal that supports a healthy diet and caters to various nutritional needs.

Summary

Baked Fish Portuguese-style is a flavorful, nutritious, and versatile dish that brings the essence of Portuguese cuisine to your table. With its simple ingredients and easy preparation, it's an excellent choice for a healthy and satisfying meal.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Baked Fish Portuguese-style. It was a warm summer day and I had just finished picking up some fresh fish from the market. As I laid out all my ingredients on the kitchen counter, I couldn't help but feel a sense of anticipation. The aroma of fresh herbs and spices filled the air, and I was eager to try my hand at this new dish.

I had first heard about this recipe from a friend who had recently traveled to Portugal. She raved about the delicious flavors and unique cooking techniques she had experienced during her trip. As soon as she mentioned the Baked Fish Portuguese-style, I knew I had to learn how to make it myself.

My friend had generously shared her recipe with me, but I knew that in order to truly master this dish, I needed to do some research of my own. I turned to my trusted collection of cookbooks and scoured the internet for any additional tips and tricks. I wanted to make sure that I was fully prepared before I attempted to recreate this authentic Portuguese dish in my own kitchen.

After several hours of reading and studying, I felt confident that I was ready to tackle the challenge. I preheated the oven and began preparing the marinade for the fish. I combined fresh garlic, lemon juice, olive oil, and a blend of traditional Portuguese spices in a bowl, creating a fragrant mixture that made my mouth water.

As I marinated the fish, I couldn't help but think back to my own experiences with Portuguese cuisine. I had always been drawn to the bold flavors and hearty ingredients that were characteristic of this type of cooking. From spicy chorizo sausage to creamy custard tarts, I had tried a variety of dishes over the years that had left a lasting impression on me.

I remembered a trip I had taken to Portugal many years ago, where I had sampled some of the most delicious seafood dishes I had ever tasted. The fish had been so fresh and flavorful, cooked simply with olive oil and garlic, and served with a side of crusty bread and olives. It was a meal that had stayed with me long after I had returned home, and I hoped that my own version of Baked Fish Portuguese-style would evoke those same memories.

After letting the fish marinate for a few hours, I carefully placed it in the oven and set the timer. As the fish baked, I busied myself with preparing a side of roasted vegetables and a simple salad. The kitchen was filled with the mouth-watering aroma of garlic and herbs, and I couldn't wait to sit down and enjoy the fruits of my labor.

When the timer finally went off, I eagerly opened the oven door and was greeted with a sight that made my heart soar. The fish was perfectly cooked, flaky and moist, with a crispy golden crust on top. The marinade had infused the fish with a rich, savory flavor that was truly irresistible.

As I plated the fish and served it alongside the roasted vegetables and salad, I felt a sense of pride and accomplishment wash over me. This dish was a testament to my love of cooking and my passion for trying new recipes. I had taken a traditional Portuguese dish and made it my own, putting my own spin on the classic flavors and techniques that had inspired me.

As I sat down to enjoy my meal, savoring each bite of the tender fish and sipping a glass of crisp white wine, I couldn't help but feel grateful for the experiences and people who had led me to this moment. From my friend's recommendation to my own research and experimentation, I had come a long way in my culinary journey. And as I finished the last bite of my Baked Fish Portuguese-style, I knew that this recipe would become a treasured addition to my collection, to be shared and enjoyed for years to come.