Algarve Oven-Baked Codfish With Cauliflower (Pescada Assada)

Algarve Oven-Baked Codfish with Cauliflower, also known as “Pescada Assada,” is a traditional Portuguese dish that originates from the Algarve region. This dish combines the flavors of codfish with cauliflower and a variety of seasonings, resulting in a delicious and hearty meal.

Components:

1. Codfish: The main ingredient is salted codfish, which is soaked to remove excess salt and then used in the recipe.
2. Cauliflower: Fresh cauliflower is used to create a flavorful and nutritious side dish.
3. Olive Oil: High-quality olive oil is essential for both marinating the codfish and roasting the cauliflower.
4. Garlic: Minced garlic cloves are used for flavoring the dish.
5. Paprika: Smoked paprika adds a unique smoky flavor to the codfish.
6. White Wine: Dry white wine is often used to deglaze the pan and create a flavorful sauce.
7. Bay Leaves: Bay leaves are added for their aromatic contribution.
8. Potatoes (optional): Some variations include sliced potatoes for an extra layer of flavor and texture.

Steps to Prepare Algarve Oven-Baked Codfish with Cauliflower:

1. Soak the Codfish: Begin by soaking the salted codfish in cold water for at least 24 hours, changing the water several times to remove excess salt. This step is crucial to make the codfish edible.

2. Marinate the Codfish: After soaking, remove the skin and bones from the codfish and cut it into serving-sized pieces. Marinate the codfish in olive oil, minced garlic, smoked paprika, and bay leaves. Let it sit for about 30 minutes to absorb the flavors.

3. Prepare the Cauliflower: While the codfish is marinating, cut the cauliflower into florets. Toss the cauliflower florets in olive oil, salt, and pepper.

4. Preheat the Oven: Preheat your oven to 180°C (350°F).

5. Roast the Cauliflower: Place the seasoned cauliflower florets on a baking sheet and roast them in the preheated oven for about 20-25 minutes, or until they are tender and slightly browned.

6. Cook the Codfish: In a large ovenproof skillet, heat some olive oil over medium-high heat. Add the marinated codfish pieces and sear them briefly on each side to develop a golden crust. Remove the codfish from the skillet and set it aside.

7. Deglaze the Pan: Pour some white wine into the skillet to deglaze it, scraping up any flavorful bits from the bottom.

8. Combine and Bake: Return the codfish to the skillet, placing it on top of the cauliflower. Transfer the skillet to the oven and bake for about 15-20 minutes, or until the codfish is cooked through and flakes easily.

9. Serve: Once cooked, remove the skillet from the oven and let it rest for a few minutes. Serve the Algarve Oven-Baked Codfish with Cauliflower hot, drizzling the wine sauce from the skillet over the top.

Total Time: The preparation time for this dish can vary, but it generally takes around 1.5 to 2 hours from start to finish, including the soaking time for the codfish. It’s a wonderful dish that combines the flavors of the sea and the earth, making it a favorite in Portuguese cuisine. Enjoy your culinary journey!

Certainly, here are the approximate nutrition facts and some health information for Algarve Oven-Baked Codfish with Cauliflower (Pescada Assada):

Nutrition Facts (Per Serving):

• Calories: Approximately 300-350 calories per serving, depending on portion size and ingredients used.
• Protein: Codfish is a great source of high-quality protein, providing about 25-30 grams per serving.
• Carbohydrates: Limited carbohydrates, mainly from cauliflower and any added potatoes. Expect around 15-20 grams per serving.
• Fat: The dish is relatively low in fat, with most of it coming from olive oil. It typically provides 10-15 grams of fat per serving.
• Fiber: Cauliflower contributes dietary fiber, with about 4-6 grams per serving.
• Sodium: The sodium content can vary significantly based on how well the codfish is desalted, but it’s typically moderately high due to the nature of salted codfish.
• Vitamins and Minerals: This dish is rich in various vitamins and minerals, including vitamin C from cauliflower, vitamin A, and various B vitamins from codfish, as well as potassium and calcium.

Health Information:

• Protein: Codfish is a lean source of protein, making it a good choice for those looking to increase their protein intake without excessive fat.
• Omega-3 Fatty Acids: Codfish is also a source of omega-3 fatty acids, which are beneficial for heart health and may help reduce inflammation.
• Cauliflower: Cauliflower is a cruciferous vegetable rich in fiber, vitamins, and minerals. It’s low in calories and can support digestive health.
• Olive Oil: The use of olive oil provides healthy monounsaturated fats, which are associated with various health benefits, including improved heart health.
• Limited Carbohydrates: This dish is relatively low in carbohydrates, making it suitable for low-carb diets.

While Algarve Oven-Baked Codfish with Cauliflower can be a nutritious and well-balanced meal, it’s important to be mindful of the sodium content, especially if you’re watching your salt intake. Additionally, the overall healthiness of the dish can be influenced by the amount of olive oil used and any additional ingredients like potatoes. Adjusting portion sizes and ingredient choices can help tailor the dish to your dietary preferences and health goals.