Keto Bacalhau com Natas
Bring the beloved Portuguese classic to your keto table with this delectable Keto Bacalhau com Natas! This low-carb twist swaps traditional potatoes for creamy mashed cauliflower, perfectly complementing the tender salted cod (bacalhau) and aromatic sautéed onions and garlic. The dish is elevated with a rich blend of heavy cream, cream cheese, and nutmeg, then crowned with a golden, bubbly layer of grated cheddar cheese for irresistible flavor. Served straight from the oven and garnished with fresh parsley, this keto-friendly casserole combines comfort, elegance, and indulgence in every bite. Perfect for family dinners or entertaining, it's a healthy way to enjoy authentic Portuguese cuisine without sacrificing taste. Keywords: Keto Bacalhau com Natas, low-carb Portuguese recipes, keto casserole, cauliflower mash recipe, healthy comfort food.
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Recipe Information
Ingredients
- 500 g salted cod (bacalhau)
- 500 g cauliflower florets
- 3 tbsp olive oil
- 1 large onion, finely sliced
- 2 units garlic cloves, minced
- 250 ml heavy cream
- 100 g cream cheese, softened
- 2 tbsp butter
- 0.5 tsp nutmeg
- 0.5 tsp black pepper
- 100 g cheddar cheese, grated
- 2 tbsp fresh parsley, chopped
Instructions
Begin by desalting the salted cod. Place the cod in a bowl and cover it with cold water. Refrigerate and change the water every 8 hours for 24 hours before use.
After the cod is desalted, preheat your oven to 200°C (390°F).
Boil the cauliflower florets in a pot of salted water until tender, about 10-15 minutes. Drain well and set aside.
In a large pan over medium heat, warm the olive oil. Add the sliced onion and minced garlic, sauté until the onions are translucent, about 5-7 minutes.
Add the desalted cod to the pan, breaking it into pieces as it cooks. Sauté for an additional 5-7 minutes until the cod is cooked through.
Using the same pot used to boil the cauliflower, melt the butter over low heat. Add the drained cauliflower and mash it gently with a fork or potato masher.
Stir in the heavy cream, cream cheese, nutmeg, and black pepper. Continue to cook until the mixture is smooth and creamy. Adjust seasoning if necessary.
Combine the cooked cod mixture with the creamy cauliflower 'natas', then transfer the entire mixture into an ovenproof casserole dish.
Sprinkle the grated cheddar cheese evenly over the top of the dish.
Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and bubbly.
Remove from the oven and let cool slightly before serving. Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
959 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.4 g | 74% | |
| Saturated Fat | 29.1 g | 146% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 320 mg | 107% | |
| Sodium | 9120 mg | 397% | |
| Total Carbohydrate | 14.3 g | 5% | |
| Dietary Fiber | 4.3 g | 16% | |
| Total Sugars | 5.6 g | ||
| Protein | 88.6 g | 177% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 328 mg | 25% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 537 mg | 11% | |
*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.
