- 800g desalted codloin
- 1kg artichokes
- 2 eggs
- 300g onion
- 30g Pine Nuts
- 30g Raisins
- 200ml olive oilextra virgin
- 2cloves garlic
- 10g Parsley
- Remove the cod from the water and dry with a clean cloth or paper. Coat the cod with flour.
- In the saucepan, add olive oil and fry the cod. Once browned, remove from the pan and set aside.
- Dip the artichoke wedges in the “pastina” (mixture of water, flour and salt, with enough texture to make it stick slightly to the artichokes.
- Remove the artichokes from the “pastina” and quickly fry them in hot olive oil in the pan, until they are golden brown on both sides. Once fried, remove them from the pan.
- Fry the onion with the same olive oil. Add the garlic when the onion is tender. If there is excess olive oil, remove some.
- Add raisins and pine nuts to the onion and garlic. Let the raisins swell without burning and the pine nuts brown.
- Cut the hardboiled eggs in half, lengthwise (so they keep their egg shape)
- Add the cod, artichokes and enough water to cover everything, about 2 fingers high.
- Cook over low heat for 10 minutes. Shake the pan, don’t stir, this way the cod will not break.
- Finish the recipe by adding the mashed garlic and parsley.
Place: Mollet del Vallès, Spain
|Recipe’s Personal Background||How did you learn this recipe?||Mrs. Josefina learned this recipe from her mother-in-law that was a cook at the Fonda Europa in Granollers (one of the flagship restaurants of traditional Catalan cuisine)|
|Is there some memory/historical event connected to this recipe?||For Holy Week. Although it has become a classic and family members always request it for any celebration.|
|Season (season this food is linked to)||Easter, during Lent, when people could note at meat due to religious prescriptions and salted fish would permit having it without worrying about its conservation.|
|Ingredient||Nutritional Importance||Health Benefits|
|Cod||Good source of animal protein that is low in fat but contains a high proportion of salt.||This salted fish guarantees it can be preserved for a while. We must be careful not to abuse salty products to prevent hypertension.|
|Artichoke||This eatable Mediterranean flower contains a very important portion of fiber. It is a low caloric vegetable that contains potassium and others minerals.||Eating vegetables daily is highly recommended, and one of the servings should be raw. Following these concepts, the MD health benefits are attainable.|
|Eggs||Eggs have one of the best protein profile. Being of animal origin, it is rich in fats, has a significant amount of cholesterol and a large variety of minerals.||Very healthy protein source, its high proportion of cholesterol makes it advisable to have 2-4 a week maximum.|
|Onion||Plant bulb containing large proportion of water. Also contains fibre, folate and potassium.||Like garlic, onions are a typical vegetable of the Mediterranean basin, liked to its cuisine. A high consumption is associated with low rates of stomach cancer.|
|Pine nuts||This nut contains potassium, phosphorus, vit. E and a large portion of fibre and has a healthy fat profile. Being the seed of a tree, its nutrient profile is very rich and concentrated.||It is very healthy to eat a small portion of nuts on a daily basis. Like olive oil, they must be eaten in moderation because they are highly energetic.|
|Raisin||This dried fruit that comes from grapes has a higher concentration of carbohydrates (sugars) and minerals as potassium. Also, as all the dry foots they are more caloric.||Dry fruit is the way to conserve seasonal fruit. Eating 3 servings of fruit a day is recommended worldwide to prevent illnesses and have a healthy and balance diet.|
|Extra virgin olive oil||Excellent vegetable fat. It has a high content of monounsaturated fatty acids, no cholesterol. It is considered the fat with the best lipid profile.||Very well-known and associated to preventing cardiovascular diseases. It is very stable and resists high cooking temperatures, it is a great fat to cook with. Must be consumed in moderation because it is a fat and is highly energetic.|
|Flour||The main ingredient in bread, and its nutrients are more concentrated because it contains less water. Rich in carbohydrates, wholegrain bread has a larger amount of fibre. It also has a significant amount of vegetal protein and minerals such as sodium, potassium and a little bit of phosphorous.||Bread is the most used cereal ingredient in the MD. It is a great source of energy since carbohydrates help us reach the recommended 50% of energy coming from cereals. Preferably whole bread rich in fibre.|
|Garlic||Bulb vegetable rich in potassium and contains vitamin C. It does not provide much energy but is valued for its micronutrients and phytochemical components.||Classified as a bulb, they are associated with vasodilator and hypotensive properties.|
|Parsley||This plant is one of the richest foods in vitamin A and vitamin C. It also contains a significant proportion of potassium and folic acid.||It is one of the most common herbs in the MD cuisine and culture. Eaten raw has a great nutritional properties, but is consumed in very small quantities as a MD ingredient. Its taste gives flavour to MD dishes.|
|Is it suggested to eat this meal if you suffer from some disease? If yes, for which one?||Yes, prevention of iron and iodine deficiency.|
|What is the primary base with which your food is prepared? Is this a derivative of oil or another base?||Great MD dish that contains the most common groups of the MD: nuts, vegetables, fish, olive oil, spices and herbs.|
|What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?||No, there is no treatment based on this recipe.|