Of which 6 g sugars and 1.1 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 (hake) · Vitamin C (tomato)
Allergens fish
Tomato rice with hake (arroz de tomate)
Loose, saucy tomato rice (arroz malandrinho) with flakes of hake, all in one pot.
Ingredients
- 600 g (1¼ lb) hake loins — in pieces
- 400 g (14 oz) ripe tomato, chopped — or canned peeled tomatoes
- 1 onion (120 g / 4 oz)
- 2 cloves garlic (6 g)
- 1 red bell pepper (100 g / 3½ oz)
- 300 g (10½ oz) carolino rice (or other medium-grain rice), uncooked
- 2 tbsp olive oil (20 g / ¾ oz)
- 700 ml (3 cups) water or fish stock
- salt, pepper and parsley, to taste
Method
- Heat the olive oil in a wide saucepan. Sauté the chopped onion, garlic and bell pepper for 5 minutes, until softened.
- Add the tomato and let it cook down for 10 minutes over medium heat, stirring now and then.
The full method (6 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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