Of which 2 g sugars and 1.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Potassium (potato) · Lean protein (salt cod) · Complete protein (egg)
Allergens gluten, egg, fish
Baked pastéis de bacalhau (salt cod fritters)
The classic Portuguese snack, made in the oven or air fryer — no frying.
Ingredients
- 300 g (10½ oz) salt cod, soaked (desalted), flaked and deboned
- 3 medium potatoes, boiled and mashed (400 g / 14 oz)
- 1 small onion, finely chopped (60 g / 2 oz)
- 2 cloves garlic, minced (6 g)
- 2 large eggs (100 g / 3½ oz)
- 2 tbsp chopped fresh parsley (8 g)
- 1 tbsp whole-wheat flour (optional, to bind) (8 g)
- 1 tbsp extra-virgin olive oil, for greasing (10 g)
- salt and black pepper, to taste
- olive oil, to taste — for sautéing
Method
- In a nonstick skillet, sauté the onion and garlic in a drizzle of olive oil until soft and translucent, about 5 minutes. Let cool slightly.
- In a large bowl, combine the flaked salt cod, mashed potatoes, eggs, chopped parsley and sautéed onion and garlic. If the mixture is too wet, add the whole-wheat flour to help bind it.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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