Portuguese Smothered Cod

May 09, 2023May 9, 20230 14
Portuguese Smothered Cod recipe for a flavorful and healthy dinner
in Fish

Prep

25 min

Cook

35 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon olive oil
12 ounces sausage , polish will do if you cant find portuguese , chopped
1 garlic clove
2 lbs kale , stems removed , finely chopped
4 potatoes , thinly sliced
salt
pepper
4 cod fish fillets
1 lemon
1/2 cup white wine
1/2 cup fish stock

Nutrision Information

Servings Per Recipe
4
Calories
526
Sugar
5g
Fat
23g
Portuguese Smothered Cod is a classic dish from Portugal that is both flavorful and healthy. This recipe incorporates traditional Portuguese ingredients like sausage and white wine, as well as healthy ingredients like kale and cod. The dish is smothered with a white wine and fish stock sauce that infuses the potatoes and fish with flavor. This recipe is perfect for a family dinner or entertaining guests.

Instructions

1.Preheat the oven to 350F.
2.In a large skillet, heat the olive oil over medium-high heat. Add the chopped sausage and cook until browned, about 5-7 minutes. Remove the sausage and set aside.
3.In the same skillet, add the garlic and kale. Cook until the kale is wilted, stirring occasionally, about 5-7 minutes. Remove the kale and garlic and set aside.
4.In a baking dish, layer the thinly sliced potatoes. Season with salt and pepper. Top with the cod fillets.
5.Squeeze the lemon over the top of the cod fillets. Top with the cooked sausage, wilted kale and garlic.
6.In a small bowl, mix together the white wine and fish stock. Pour over the top of the cod fillets.
7.Bake in the preheated oven for 30-35 minutes, or until the cod is cooked through and the potatoes are tender.

PROS

This recipe is full of flavor and incorporates healthy ingredients like kale and cod.

The sausage adds a nice smoky flavor to the dish and the white wine and fish stock make for a delicious sauce.

This recipe is gluten-free and dairy-free.

CONS

This recipe requires a bit of prep work and takes some time to bake in the oven.

The kale can be a bit bitter, so it may not be a favorite for everyone.

HEALTH & BENEFITS

Cod is an excellent source of high-quality protein and is low in fat.
Kale is packed with vitamins and minerals like vitamin C, vitamin K, and beta carotene.
Garlic has been linked to improving heart health by reducing cholesterol levels and blood pressure.
White wine contains antioxidants that may reduce the risk of heart disease and certain cancers.

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