Fish
With 1230 kilometres of continental coastline and a Mediterranean-based cuisine, fish is a fundamental part of Portuguese cooking.
Eaten fresh from June to August, the sardine is one of the icons of Portuguese cuisine and queen of the Popular Saints festivities all over the country, especially in the capital (Lisbon Festivities). Whether on a plate or eaten dripping on bread, the sardine represents a great opportunity to enjoy a diet that is rich in omega 3 fatty acids. In a demonstration of quality, the sardine caught in national waters was recognised by the European Union, making Portugal the first recipient of the blue eco-label along with certification of sustainability and good resource management from the MSC (Marine Stewardship Council).
Under the spotlight of Portuguese cuisine there is also salted and dried cod (bacalhau), originating largely from the North Sea (Europe), or fresh, salted and cured by the Portuguese industries in the North of the country. Although eaten all year round it is the star of Christmas dinner from north to south and goes fantastically with Portuguese olive oil, through dishes that bring consistency to healthy Mediterranean cooking. ‘1001 ways’ is a popular expression for the number of recipies possible, that include Casserole of salt cod, potatoes and onions (Bacalhau à Gomes de Sá) and Eggs scrambled with dried salt cod, onions and potatoes (Bacalhau à Brás).
The octopus is a mollusc that is also present in Portuguese gastronomy from the north to the south. Oven cooked, fried, stewed or in salads, it is characterised by its tentacles and soft texture. At Christmas dinner it is called upon to enrich the dinner tables in the North of the country and is part of the tradition in festivities.
From the regions of the Algarve and the Azores, tuna is yet another healthy option. Although popular as a preserved food, it is best enjoyed fresh (grilled or roasted).
Besides the fish, including turbot and sea bass, whose quality allows them to be enjoyed simply grilled, the richness of the Portuguese coast is displayed in a variety of shell fish such as scallops, common cockle, wedge shell clams, mussels, clams and lobster.
Discover the endless list of seafood that the Portuguese coast has to offer!
Did you know...
Over 60,000 tonnes of sardines are caught every year in Portugal, representing nearly 40% of total fish caught nationwide.
Around 100g guarantees up to 2.5g of omega 3 fatty acids, that’s higher than in levels found in salmon, tuna, herring and cod, as well as exceeding the daily recommended dose (1g), making it one of the principle measures in the prevention of heart disease.
