Of which 3.5 g sugars and 7.8 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 Lean protein (salt cod) · Potassium (potato) · Plant protein (soy)
Allergens fish, soy, milk
Lighter bacalhau com natas (creamy salt cod bake)
A lighter take on the classic, with soy cream and less fat.
Ingredients
- 500 g (1 lb) salt cod, soaked (desalted) and flaked
- 500 g (1 lb) potato, finely diced
- 1 medium onion, chopped (100 g / 3½ oz)
- 2 cloves garlic, minced (6 g)
- 200 ml (¾ cup) soy cream (or light cooking cream)
- 50 g (1¾ oz) shredded reduced-fat mozzarella
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- chopped fresh parsley, to garnish (5 g)
- salt and black pepper, to taste
Method
- Preheat the oven to 180 °C (350 °F). Boil the diced potato in salted water until tender but still firm. Drain and set aside.
- In a large skillet, heat the olive oil over medium heat. Sauté the onion until translucent, about 5 minutes.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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