Of which 5.5 g sugars and 1.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (fish) · Iodine (fish) · Vitamin C (tomato)
Allergens fish
Hake stew with tomato
White fish smothered in tomato sauce, Portuguese-style.
Ingredients
- 600 g (1¼ lb) hake loins
- 4 ripe tomatoes (400 g / 14 oz) — chopped
- 1 large onion (100 g / 3½ oz) — chopped
- 1 green bell pepper (100 g / 3½ oz) — chopped
- 3 cloves garlic (9 g) — chopped
- 1 bay leaf (0.2 g)
- 1 handful of cilantro (5 g)
- 3 tbsp olive oil (30 g / 1 oz)
- 1 tbsp tomato paste (15 g / ½ oz)
- salt and pepper, to taste
Method
- In a wide pot, sauté the chopped onion, garlic and green bell pepper in olive oil until soft.
- Add the chopped tomatoes, tomato paste, bay leaf and salt, and cook for 10 minutes, until thickened.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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