Topic 2 Recipes with high-quality fat
In general, recipes with sea food, as well as all raw vegetables with little extra virgin oil are a good source of omega-3 fatty acids, various vitamins and minerals.
Visual taken from Canva.com
Ingredients (10 persons)
1 kg soaked stockfish, 5 artichokes, 5 medium-sized potatoes, a few spears of wild asparagus, extra virgin olive oil, a lemon, salt, pepper.
For the stock: 2 celery stalks, 2 carrots, 2 onions, parsley, peppercorns
For the gazpacho sauce: 1 green pepper, 1 red pepper, 1 medium-sized white onion, 1 cucumber, 6-7 ripe and peeled tomatoes, 1 garlic clove, a few mint leaves, a few basil leaves, approx. 100 ml extra virgin olive oil.
Prepare the gazpacho sauce preferably a few hours in advance and refrigerate. Blend all the ingredients first with salt and pepper.
Then add the peeled tomatoes and blend again emulsifying with the olive oil.
Prepare a very light stock by boiling the ingredients for the stock for 10 minutes. Then just boil the stockfish in it.
Drain it at the moment of composing the dish!
Separately, cook the artichokes by boiling them for 10 minutes and bake the potatoes in a different pan.
Assemble the dish by putting a little sauce on the base. With a pastry ring, plate the vegetables in the centre. Place the flaked stockfish on top. Drizzle with a little more olive oil and garnish with mint leaves.
Allergens: celery, fish
Good source of: polyphenols, vitamins, calcium, fibres. To make the dish even healthier, use raw oil, i.e. add it at the end of the preparation to make the food lighter and free of saturated fats.
Visual taken from Canva.com
Ingredients (4 persons)
4 fillets of sea bream or sea bass, 3 green tomatoes, 50 g sage, 5 cloves garlic, 150 ml extra virgin olive oil, juice of one lemon.
In a pan, sear the fish fillets with a little olive oil and keep them warm aside. Do the same with the tomatoes previously cut into slices (0.5 cm).
Sizzle the garlic also previously cut into thin slices. Add the sage leaves with the rest of the oil into the same pan and add the lemon juice.
Assemble the dish by alternating the fillets with the tomatoes and garnish with the mixture of sage and garlic.
Add salt and fresh ground pepper to taste.
Allergens: fish
Good source of: omega-3 fatty acid and B vitamins from the sea bream. The dish is low in calories.
Visual taken from Canva.com