Of which 9.2 g sugars and 2 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 21.5 g protein per serving · Vitamin C (tomato) · Vitamin C (bell pepper)
Allergens fish
Tomato rice with monkfish (arroz de tomate)
Loose, saucy Portuguese-style rice, with fish to give it body.
Ingredients
- 300 g (10½ oz) fresh monkfish, in pieces
- 200 g (7 oz) carolino rice (or other medium-grain rice)
- 4 ripe tomatoes, chopped, or 1 can peeled tomatoes (480 g / 1 lb)
- 1 medium onion, chopped (110 g / 4 oz)
- 2 cloves garlic, minced (6 g)
- ½ red bell pepper, cut into thin strips (75 g / 2¾ oz)
- ½ green bell pepper, cut into thin strips (75 g / 2¾ oz)
- 600 ml (2½ cups) fish stock (or water)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- fresh cilantro, to taste (5 g)
- salt and pepper, to taste
Method
- Heat the olive oil in a wide pot over medium heat. Add the onion and sauté until translucent. Add the garlic and bell peppers and cook for another 5 minutes.
- Add the chopped tomatoes and cook until they soften into a thick sauce, about 10 minutes.
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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