Linguado Com Salsa Verde/ Portuguese Fish in Parsley Sauce Recipe
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Directions:
- Roughly chop the parsley and the garlic.
- Boil (or microwave) the potato (or use a leftover cooked one) and mash with the parsley, garlic, vinegar, olive oil, salt and pepper, and then add enough water to the mix and beat or whisk to produce a saucy consistency.
- Salt and pepper the flounder fillets. Combine the wine and fish stock in a frypan and heat, once it's simmering add the fish in one layer and poach the fish gently for 7-10 minutes until the fish is cooked though. (cooking time depends on the size of the fillets).
- Serve the fish immediately with the parsley sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 335.58 Kcal (1405 kJ) | ||
| Calories from fat | 123.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.68g | 21% | |
|---|---|---|---|
| Cholesterol | 146.85mg | 49% | |
| Sodium | 1006.98mg | 42% | |
| Potassium | 671.38mg | 14% | |
| Total Carbs | 7.45g | 2% | |
| Sugars | 1.46g | 6% | |
| Dietary Fiber | 1.01g | 4% | |
| Protein | 40.16g | 80% | |
| Vitamin C | 1.5mg | 2% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 0.4mg | 2% | |
| Calcium | 83.3mg | 8% | |
| Amount Per 100 g | |||
| Calories | 83.85 Kcal (351 kJ) | ||
| Calories from fat | 30.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.42g | 21% | |
|---|---|---|---|
| Cholesterol | 36.69mg | 49% | |
| Sodium | 251.6mg | 42% | |
| Potassium | 167.75mg | 14% | |
| Total Carbs | 1.86g | 2% | |
| Sugars | 0.37g | 6% | |
| Dietary Fiber | 0.25g | 4% | |
| Protein | 10.03g | 80% | |
| Vitamin C | 0.4mg | 2% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 0.1mg | 2% | |
| Calcium | 20.8mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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