Bourtheto Recipe

Looking for an easy Bourtheto recipe? Learn how to make Bourtheto using healthy ingredients.


Submitted by gwyneira

Makes 4 servings



Hearty, goes well with broccoli and other greens

Recipe Ingredients for Bourtheto

1 tablespoons olive oil
1 large onion, finely chopped
3 tomatoes, finely chopped
1 tablespoons tomato paste
1 teaspoon ground cayenne pepper
300 grams potatoes, peeled
1 teaspoon salt
600 grams cod
1 pint water

Recipe Directions for Bourtheto

  1. Heat half of the olive oil in a wide shallow casserole and cook the onion and the tomatoes until softened and reduced to a thick paste, about 10 minutes. Stir in the tomato puree and the cayenne.

  2. Cut the potatoes lengthwise into 4-6 wedges and arrange on top of the tomato mixture. Sprinkle with salt and set fish fillets on top. Pour in the cold water, making sure the potatoes are just covered. Bring to a boil then reduce to a simmer.

  3. Cover and simmer for 20 minutes until the potatoes are tender--the fish will be cooked in that time.

  4. If you want, remove the lid and bubble the mixture rapidly to reduce it. However, it's best to leave plenty of juice when making this dish to mash the potatoes in.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 482.5g
Amount Per Serving
Calories
277
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
83mg
28%
Sodium
715mg
30%
Potassium
994mg
28%
Total Carbohydrates
20.2g
7%
Dietary Fiber
3.7g
15%
Sugars
5.3g
Protein
36.8g
Vitamin A 22% Vitamin C 53%
Calcium 5% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin C
  •   Bad points
  • High in sodium
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