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Bacalhau com beurre blanc, puré de couve-flor, espargos e ervilhas

Bacalhau com beurre blanc, puré de couve-flor, espargos e ervilhas
Registado por @narvinarvinarvi | 1 utilizadores gostaram deste alimento | 0 utilizadores guardaram este alimento

Informação Nutricional

Por porção de 345g

% Valor Diário com base numa dieta de 2000 kcal

Calorias 490 kcal
25% DV
Gordura total 28.0g
43% DV
Gorduras monoinsaturadas10.3g
Gorduras polinsaturadas2.1g
Gorduras saturadas14.0g
Gorduras trans0.8g
Hidratos de carbono totais 24.0g
8% DV
Fibra6.0g
Amido11.0g
Açúcares7.0g
Proteína 38.0g
76% DV
Proteína animal38.0g

Sobre

Um prato de bacalhau magro com molho beurre blanc à base de manteiga, redução de vinho tinto e legumes primaveris. Rico em proteína, com gordura moderada e relativamente baixo teor de hidratos de carbono.

Ingredientes

Vitaminas e Minerais

Vitaminas

NutrienteQuantidadeVD%Meia-vida
Biotina (B7)6.5mcg22%
Colina118.0mg21%
Folato (B9)78.0mcg20%
Niacina (B3)4.8mg30%
Ácido pantoténico (B5)0.9mg18%
Riboflavina (B2)0.2mg18%
Tiamina (B1)0.2mg15%
Vitamina A85.0mcg9%
Vitamina B121.6mcg67%
Vitamina B60.6mg36%
Vitamina C28.0mg31%
Vitamina D3.4mcg17%
Vitamina E2.1mg14%
Vitamina K48.0mcg40%

Minerais

NutrienteQuantidadeVD%Meia-vida
Cálcio78.0mg8%
Cobre110.0mcg12%
Ferro1.9mg11%
Magnésio58.0mg14%
Fósforo360.0mg51%
Potássio910.0mg19%
Selénio52.0mcg95%
Sódio620.0mg27%
Zinco0.9mg8%

Bacalhau com Beurre Blanc, Puré de Couve-flor, Espargos e Ervilhas

Um prato clássico de peixe empratado com bacalhau cozinhado na frigideira, acompanhado por um rico beurre blanc e uma redução de vinho tinto, servido com tenros legumes da primavera. Aproxima-se de uma entrada de bacalhau ao estilo bistrô moderno.

Ingredients
  • Bacalhau 160 g

  • Couve-flor 70 g

  • Espargos 40 g

  • Ervilhas 25 g

  • Manteiga 35 g

  • Vinho branco 20 ml

  • Chalota 10 g

  • Sumo de limão 5 ml

  • Vinho tinto 15 ml

  • Caldo de peixe 20 ml

  • Azeite 10 ml

  • Sal 3 g

  • Pimenta-preta 2 g


    • Total: 345 g

    Instructions
  • 1. Prepare os legumes. Corte a couve-flor em pequenos floretes. Arranje os espargos. Pique finamente a chalota.

  • 2. Faça a base de couve-flor. Coza a couve-flor em lume brando com um pouco de caldo de peixe até ficar muito tenra e, depois, triture com uma pequena quantidade de manteiga, sal e pimenta até obter um creme liso.

  • 3. Cozinhe os espargos e as ervilhas. Salteie ou cozinhe a vapor rapidamente os espargos e as ervilhas com um pouco de azeite até ficarem tenros, mas ainda firmes. Tempere ligeiramente.

  • 4. Faça a redução de vinho tinto. Deixe ferver em lume brando o vinho tinto com a chalota até reduzir cerca de dois terços. Junte um pouco de caldo de peixe e reduza novamente.

  • 5. Finalize o beurre blanc. Junte o vinho branco e o sumo de limão, depois incorpore a manteiga gradualmente com uma vara de arames em lume brando até ficar brilhante e emulsionado. Tempere com sal e pimenta.

  • 6. Cozinhe o bacalhau. Tempere o bacalhau com sal e pimenta e, depois, sele na frigideira com azeite até estar no ponto e ligeiramente dourado.

  • 7. Emprate. Coloque uma colherada de puré de couve-flor no prato, disponha o bacalhau por cima ou ao lado, junte os espargos e as ervilhas e, por fim, regue com o beurre blanc e a redução de vinho tinto.


    • Prep time: 15 minutos
    Cook time: 15 minutos

    Helpful tips
  • Mantenha o beurre blanc em lume muito brando para evitar que talhe.

  • Não cozinhe demasiado o bacalhau; deve manter-se húmido e lascar facilmente.

  • Reduza completamente o vinho tinto para obter um molho mais limpo e concentrado.
    • Sem glútenMediterrâneaEquilibrada
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