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Cover of Fish & Seafood — 100 recipes from the sea (Portuguese edition)

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Fish & Seafood — 100 recipes from the sea

Salt cod, sea bass, octopus, shrimp and the classic fish soups, with exact weights.

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  • 100 recipes
  • Macros per serving for every recipe: calories, protein, carbs, fat and fiber
  • Rico's note and Rico's tip in every recipe
  • A Thermomix® or similar version where it makes sense
  • Storage and reheating written with meal prep in mind

What's inside

12Salt cod
39Fish: baked, grilled and pan-fried
12Shellfish
13Soups, broths and stews
24Salads, toasts and small plates

Some of the recipes

5-Day Meal PrepHigh ProteinMuscle Gain

Roasted salt cod with chickpeas and spinach

Sauté the base; the salt cod goes in only at the end.

627 kcal57 g protein50 min
Air FryerHigh ProteinQuick & Easy

Herb and lemon crusted cod

Fish with a crunchy crust, no frying, ready in 25 minutes.

269 kcal34 g protein25 min
5-Day Meal PrepAir FryerHigh Protein

Salt cod with chickpeas and spinach

A complete Portuguese meal, made entirely in the air fryer.

407 kcal43 g protein35 min
5-Day Meal PrepHigh Protein

Lighter bacalhau com natas (creamy salt cod bake)

A lighter take on the classic, with soy cream and less fat.

348 kcal29 g protein35 min
5-Day Meal PrepHigh ProteinQuick & Easy

Flaked salt cod with chickpeas and red onion

A Portuguese classic with no extra work, served warm or cold.

316 kcal24 g protein20 min
Quick & Easy

Salt cod bowl with raw vegetables and olives

A fresh, quick meal for hot days.

217 kcal19 g protein15 min
Full contents all 100 recipes, one by one

Salt cod

  1. Roasted salt cod with chickpeas and spinach
  2. Herb and lemon crusted cod
  3. Salt cod with chickpeas and spinach
  4. Lighter bacalhau com natas (creamy salt cod bake)
  5. Flaked salt cod with chickpeas and red onion
  6. Salt cod bowl with raw vegetables and olives
  7. Salt cod and sweet potato gratin
  8. Baked pastéis de bacalhau (salt cod fritters)
  9. Air fryer pataniscas de bacalhau (salt cod fritters)
  10. Salt cod salad with roasted peppers
  11. Rico-style salt cod salad
  12. Chickpea salad with flaked salt cod

Fish: baked, grilled and pan-fried

  1. Seared tuna with onion and leek
  2. Sesame-crusted seared tuna
  3. Sesame-crusted seared tuna with fresh salad
  4. Grilled tuna steak with steamed vegetables
  5. Roasted horse mackerel with sheet-pan vegetables
  6. Grilled horse mackerel with Portuguese salad
  7. Roasted mackerel with tomato and onion
  8. Grilled wreckfish with summer vegetables
  9. Air fryer sea bream with baked sweet potato
  10. Grilled sea bream with asparagus and lemon
  11. Grilled sea bream with arugula and cucumber salad
  12. Grilled sea bream with Mediterranean salad
  13. Sautéed green beans with tuna and tomato
  14. Roasted vegetables with flaked sardines
  15. Grilled sole with sautéed spinach
  16. Steamed fish with ginger and Asian vegetables
  17. Oven-roasted white fish with vegetables
  18. Grilled John Dory with green herb sauce
  19. Grilled perch with garlic and parsley sauce
  20. Hake with potatoes and broccoli in the Varoma
  21. Hake with cauliflower cream
  22. Hake with steamed vegetables
  23. Poached hake with vegetables
  24. Golden pan-fried hake
  25. Hake en papillote with fresh herbs
  26. Grilled hake with sweet potato and broccoli
  27. Pan-fried hake with lemon and garlic
  28. Steamed hake with olive oil and parsley
  29. Roasted peppers with canned sardines
  30. Tuna quiche without heavy pastry
  31. Crustless salmon and spinach quiche
  32. Sea bass with fresh herbs and lemon
  33. Almond-crusted salmon with roasted vegetables
  34. Salmon with vegetables in the Varoma
  35. Teriyaki salmon with broccoli
  36. Sheet-pan roasted sardines with vegetables
  37. Stuffed sardines with tomato and oregano
  38. Tuna tataki with sweet potato mash
  39. Roast trout with lemon and aromatics

Shellfish

  1. Garlic shrimp with zucchini noodles
  2. Air fryer garlic and cilantro shrimp
  3. Sautéed shrimp with zucchini and cherry tomatoes
  4. Grilled squid with arugula and tomato salad
  5. Mussels à Bulhão Pato (with garlic, cilantro and lemon)
  6. Lighter polvo à lagareiro (roast octopus with olive oil and garlic)
  7. Octopus salad with roasted sweet potato
  8. Octopus salad with cilantro
  9. Octopus salad with chickpeas
  10. Octopus salad with chickpeas and roasted peppers
  11. Crispy shrimp tacos
  12. Shrimp and mango lettuce wraps

Soups, broths and stews

  1. Simplified octopus rice
  2. Monkfish rice with cilantro
  3. Tomato rice with hake (arroz de tomate)
  4. Tomato rice with monkfish (arroz de tomate)
  5. Shrimp açorda (Portuguese bread and cilantro stew)
  6. Alentejo-style fish broth
  7. Light clam and shrimp broth
  8. Seafood cataplana (Portuguese seafood stew)
  9. Hake stew with tomato
  10. Fish and vegetable soup
  11. Fish soup with tomato and cilantro
  12. Quick fish soup without potato
  13. Algarve-style fish soup with shrimp

Salads, toasts and small plates

  1. Tuna rice balls
  2. Salmon rice balls
  3. Air fryer tuna and oat patties
  4. Tuna bowl with chickpeas and tomato
  5. Raw vegetable bowl with sardines
  6. Salmon bowl with brown rice and edamame
  7. Salmon bowl with raw vegetables
  8. Smoked salmon bowl with poached eggs
  9. Tuna burgers
  10. Guacamole eggs with smoked salmon
  11. Tuna and avocado spread
  12. Carrot roll with smoked salmon
  13. Tuna salad with white beans and tomato
  14. Black-eyed pea salad with tuna and vegetables
  15. Chickpea salad with tuna and black olives
  16. Chickpea and tuna salad
  17. Lentil salad with smoked salmon
  18. Quinoa salad with smoked salmon and avocado
  19. Smoked salmon salad with cucumber and arugula
  20. Summer salad with tuna
  21. Carrot tart with smoked salmon
  22. Rice cakes with smoked salmon and avocado
  23. Gluten-free tuna and avocado wrap
  24. Cheesy zucchini wrap

No surprises: every recipe in the book is listed here. Click any of them to see, free, the full ingredient list, macros per serving, allergens and the start of the method.