2 recipes for a practical and tasty Easter lunch at home

April 2020 – Easter is almost here, and to make this moment special and promote togetherness even at a distance, there’s nothing better than preparing a delicious homemade meal. For traditionalists, fish is a must on the celebration lunch table. That’s why Lisiane Miura, chef and nutritionist at the Umami Committee, the organization responsible for promoting the fifth basic taste of the human palate, has selected two delicious recipes: baked tilapia with cherry tomatoes and cod with spinach.

The chef also explains that fish-based dishes can meet the body’s protein demands while contributing to a healthier diet. “With special touches, what’s tasty becomes even better. Cod, for example, contains glutamate, providing the umami taste, whose characteristics and benefits include prolonging flavor and increasing salivation, helping with food acceptance, oral hygiene, and the digestive process.”

Lisiane says the key is to combine and vary foods to create flavorful and nutritious meals. “These recipes are simple and quick to make—ready to enjoy in under an hour,” she concludes.

Check the step-by-step recipes:

BAKED TILAPIA WITH CHERRY TOMATOES

Ingredients

• 6 small tilapia fillets (600 g)
• 2 tbsp soy sauce
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 2 garlic cloves, chopped
• 3 tbsp chopped cilantro
• 1 box cherry tomatoes (180 g)

Directions

1. In a medium bowl, add the tilapia fillets, soy sauce, lemon juice, olive oil, garlic, 2 tbsp of the cilantro, and the tomatoes. Mix, cover with plastic wrap, and refrigerate to marinate for 30 minutes.
2. On a large greased baking sheet, arrange the tilapia fillets and tomatoes. Drizzle with the marinade and bake in a preheated medium oven (180°C / 350°F) for 35 minutes, or until the fish is tender and the tomatoes are slightly wilted. Remove from the oven, sprinkle with the remaining cilantro, and serve immediately.
   

Tip: if you prefer, substitute parsley for the cilantro.

Yield: 6 servings.
Prep time: 10 minutes (+ 30 minutes chilling and 35 minutes baking)

COD WITH SPINACH

Ingredients

• 1 medium onion, sliced (60 g)
• 1 small red bell pepper, thinly sliced (30 g)
• 2 hard-boiled eggs, sliced (90 g)
• 1 kg salted cod, desalted, briefly boiled, and flaked
• 1½ cups green olives, sliced (60 g)
• ½ cup olive oil (100 ml)
• Leaves from 1 bunch of spinach (100 g)
• ½ cup walnuts, coarsely chopped (40 g)

Directions

1. In a medium rectangular baking dish (20 × 30 cm), layer onion, bell pepper, egg slices, cod, and olives.
2. Drizzle with the olive oil, cover with aluminum foil, and bake in a preheated medium oven (180°C / 350°F) for 20 minutes, or until the onion and bell pepper are slightly tender.
3. Remove the foil, scatter the spinach and walnuts over the top, and return to the hot but turned-off oven for 5 minutes, or until the spinach wilts. Serve immediately.

Tips:

• To desalinate, place the cod in a large bowl, cover with water, and refrigerate overnight, changing the water at least four times. Briefly boil and flake.
• If you prefer, buy pre-desalted frozen cod. In this case, simply thaw in the refrigerator and briefly boil.
• You can add tomato to the recipe—it will make it even more umami!

Yield: 8 servings.
Prep time: 30 minutes (+ 24 h for pre-prepping the cod)

UMAMI
It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste on the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are increased salivation and the persistence of taste for a few minutes after food consumption. To learn more, visit www.portalumami.com.br and follow us on facebook.com/ogostoumami and instagram.com/ogostoumami.