Heart-Healthy Bacalhau Cozido
Experience the wholesome flavors of Portugal with Heart-Healthy Bacalhau Cozido, a lighter take on the traditional boiled salt cod dish. This recipe combines tender chunks of desalted salt cod, hearty red potatoes, and sweet carrots with vibrant slices of red and green bell peppers. Everything is tied together by a fragrant olive oil and garlic drizzle, elevated with fresh parsley and a splash of lemon juice. With minimal added salt and a focus on nutrient-rich ingredients, this dish is perfect for anyone seeking a flavorful, heart-friendly meal. Ready in under an hour and easy to serve with a crisp green salad or whole-grain bread, this Mediterranean-inspired delight is sure to become a new family favorite.
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Recipe Information
Ingredients
- 1 lb Salt cod fillets
- 4 medium Red potatoes
- 4 medium Carrots
- 1 large Red bell pepper
- 1 large Green bell pepper
- 1 large Onion
- 3 large Garlic cloves
- 2 tablespoons Olive oil
- 2 tablespoons Fresh parsley
- 1 tablespoon Lemon juice
- 0.5 teaspoon Ground black pepper
- 1 whole Bay leaf
Instructions
Place the salt cod fillets in a large bowl of water and soak them for at least 24 hours, changing the water every 8 hours to remove excess salt.
Once the cod is desalted, cut it into small pieces, approximately 3 to 4 inches long.
Peel the potatoes and carrots. Cut the potatoes into quarters and the carrots into large chunks. Slice both bell peppers into strips and slice the onion.
In a large pot, bring water to a boil. Add a bay leaf, followed by the potatoes and carrots. Let them cook for about 10 minutes or until they start to soften.
Add the cod pieces to the pot and let cook for another 10 minutes, ensuring the ingredients are just covered with water.
Remove the pot from the heat, carefully lift out the cod and vegetables using a slotted spoon, and arrange them on a serving platter.
In a small pan, heat olive oil over medium heat. Add sliced garlic and sauté until fragrant, ensuring the garlic does not burn. Low heat and thorough stirring can help prevent burning.
Add the onion slices to the pan and cook until they become translucent. Then add the red and green bell peppers, cooking them until tender yet crispy, about 3-4 minutes.
Mix in the lemon juice and parsley, then sprinkle with ground black pepper. Pour this hot olive oil mixture over the cod and vegetables on the serving platter.
Serve the Heart-Healthy Bacalhau Cozido immediately with a simple green salad or whole-grain bread for a wholesome meal.
Nutrition Facts
Calories |
1084 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 244 mg | 11% | |
| Total Carbohydrate | 192.8 g | 70% | |
| Dietary Fiber | 31.2 g | 111% | |
| Total Sugars | 40.9 g | ||
| Protein | 23.9 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 301 mg | 23% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 4871 mg | 104% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
