ESQUEIXADA DE BACALLÀ

Cooking English project

By: Albert, Raquel, Pau, Josep Mª and Ivan

INGREDIENTS

In our “Esqueixada de bacallà” we need for four persons:

-450 g of salt cod -four tomatoes -¼ cup (50g) black olives -Olive oil, recommendation Catalan

. arbequina olive oil extra virgin -Salt -And a bit of black pepper

RECIPIE 1

Remove the skin and the bones of the salt cod with the fingers, not with the scissors because you can cut the bones

RECIPIE 1.2

Drain the shredded salt cod, and add it to a salad bowl

RECIPIE 1.3

Add the chopped tomatoes, and the black olives, and mix the three ingredients gently with a wooden spoon.

RECIPIE 1.4

Add the salt to taste. Add the pepper at this point if you choose to use it

RECIPIE 1.5

Dress generously with the extra virgin olive oil and mix gently

RECIPIE 1.6

Serve cool.

NUTRICIONAL VALUE

Esqueixada: It’s often eaten in the summer.

The fish is a very nutritious dish, with a few calories and it’s rich in fiber. Because his main ingredients are fish and vegetables that takes a few carbohydrates. The fats depend on oil that we should not spend so dressed. This prescription is usually eaten in summer, it’s a very nutritious plate and with few calories, as its main ingredient is the codfish and the vegetables have few carbohydrates. The fats depend on the oil (greasy saturated) for that reason if we do not want that they have too many calories we do not have to abuse at the time of flavoring it. It is a plate with fiber since it has vegetables that are good for the operation of the stomach.

NUTRICIONAL VALUE

-Cod fish:

-Energy (Kcal): 86 -Protein (g): 17 -Fat (g): 2 -SFA (g): 0,2

-AGM (g): 0,1 -AGP (g): 0,4 -Vit. B1 (mg): 0,08 -Vit. B2 (mg): 0,1

-Vit. B2 (mg): 0,1 -Vit. B3 (mg): 2 -Vit. B12 (mcg): 5

Nutritional value:

The eatable porcentage of this fresh fish is from the 75% of his total wheigt. His fat content is low and it has a high quantity of proteins of a high biological value. The meat of the cod supposes an important way of minerals, principally of potassium, phosphorus, sodium, calcium and magnesium. It also contributes vitamins “liposolubles” and “hidrosolubles” (B1, B2, B3, B6 and B12).

NUTRICIONAL VALUE

-Red raw tomatoes:

-For every 100g of water:

-Water 94,5g -Caloric value 18kcal -Proteins 0,9g

-Glucids 2,8g -Lipids 0,2g

-Iron 0,8mg -Calcium 10mg -Magnesium 10mg

-Phosphorus 280mg -Potassium 280 mg -Sodium 1,2mg

NUTRICIONAL VALUE

-Olive oil: His caloric value is of 9 colories for gram.

Inside the eatable oils is undoutedly, the one that more vitamine E has. His content in vitamins liposolubles A, D and K it completes his vitaminic value.

The acid oleico it supposes the 65% to 83% of the fats in this olive oil.

NUTRICIONAL VALUE

-Olives: It is a good source of dietetic fiber, easily digestible and it has a content of minerals, principally sodium and in minor proportions, it has calcium, potassium, magnesium, iron, phosphorus and iodine.

THE END

*Totes les fotos del treball són nostres excepte les de nutricional value que són d’internet