Page 60 - IFSO Cookbook 2022 con cover

Oven baked pataniscas International
Healthy Recipes Vol. 2

with tomato rice

Vânia Magalhães, Jorge Santos Cooking Instructions
VM- Registered dietitian; JS- General surgeon Cook the cod in water for 25 minutes. Remove the cod after cooking and reserve the wa-
Centro Hospitalar Universitário do Porto ter. In a bowl, add eggs, both flours, 100 mL of reserved water and mix everything. Sea-
Portugal son with salt and pepper. Add reserved cod, finally chopped onions, chopped parsley and
mix well. Preheat oven to 180 degrees Celsius (356 F). Line a tray with parchment paper
Suitable for people living with overweight or obesity
and place small mounds of mixture to form your fritters. Let it bake for 2minutes and bru-
sh with olive oil. Cook for a further 20minutes, turning halfway through cooking.
While the “pataniscas” cook, prepare the rice. Add chopped onions in a pan with a drizzle
of oil and chopped tomato and let it cook for 5 minutes. Add boiling water and rice and
cook for a further 10 minutes. Season with a pinch of salt.
Ease of preparation and cooking: Easy
Nutritional Facts
per serving
● Calories: 301 kcal ● Total Protein: 13.7 g ● Carbohydrate: 44.2 g of which sugars: 1.6 g
● Fat: 7.1 g ● Iron: 1.6 mg ● Calcium: 44.0 mg ● Fibre: 2.5 g

Nutritional Analysis
Preparation Source: National Health Institute Doctor Ricardo Jorge. Portuguese food composition table. v 5.0 - 2021. Available in:

http://portfir.insa.pt/foodcomp/compare
Number of servings: 6 Total Carbohy-
weight Energy Protein Fat Sugars Iron Calcium Fibre
Time of preparation: 50 min Ingredient used in (Kcal) (g) (g) drate (g) (mg) (mg) (g)
recipe (g) (g)
Ingredients Water 100 160 38.0 0.0 0.0 0.0 0.0 66.0 0.0
0
0.0
0.0
Dried cod
0.8
0.0
0.0
0.4
0.0
200
“Pataniscas” “Tomato rice” Parsley 5 1 0.2 0.0 0.0 0.0 0.2 10.0 0.1
● water, 400 g ● onion, 75 g Onion 75 15 0.7 0.2 2.3 1.7 0.4 23.3 1.0
0.0
● dried cod, 200 g ● olive oil, 15 g Egg 120 179 15.6 13.0 74.3 0.0 2.5 52.8 0.0
1.2
2.9
26.0
344
7.8
1.1
1.5
100
Type 55 wheat flour
● parsley, 5 feet ● chopped tomato, 100 g Whole wheat flour 65 220 6.2 1.6 42.4 1.5 2.8 29.3 5.6
● rice, 180 g
● onion, 75 g Olive oil 10 90 0.0 10.0 0.0 0.0 0.0 0.0 0.0
● water, 600 g Onion 75 15 0.7 0.2 2.3 1.7 0.4 23.3 1.0
● eggs, 2
● salt, 1/2 teaspoon Olive oil 15 135 0.0 15.0 0.0 0.0 0.0 0.0 0.0
● wheat flour, 100 g
Tomato 100 21 1.0 0.3 3.2 3.0 0.6 10.0 0.9
● whole wheat flour, 65 g NOTE: Codfish fritters are known in Portugal as “pata- Water 600 0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
niscas”. These consist of pieces of shredded cod fried
● salt, 1/2 teaspoon in wheat flour batter, seasoned with salt, pepper and Rice 180 625 12.1 0.7 140.6 0.0 1.1 23.4 3.8
● pepper, a pinch parsley. In this version, lipid content was reduced by Salt 3 0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
cooking in the oven instead of frying and the fiber Total 1648 1804 82.2 42.7 265.1 9.3 9.5 264.0 15.3
● olive oil, 10 g to brush was increased through the use of wholemeal flour.
58 59