Low Carb Bacalhau com Natas
Indulge in a wholesome twist on a Portuguese classic with this **Low Carb Bacalhau com Natas**—a creamy and comforting baked dish that swaps the traditional potato base for nutrient-packed cauliflower, making it perfect for low-carb and keto lifestyles. Tender flakes of desalted **salted cod** are paired with sautéed onions and garlic, then enveloped in a rich **cheese and cream sauce** infused with a hint of nutmeg and black pepper for added warmth. Finished with a golden, bubbly layer of melted cheddar and a sprinkle of fresh parsley, this dish retains all the decadent flavors of the original while keeping things lighter and healthier. Easy to prepare and ideal for family dinners, this low-carb bacalhau recipe is proof that tradition and health-conscious cooking can harmonize beautifully.
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Recipe Information
Ingredients
- 500 grams Salted cod fillets
- 1 large head Cauliflower
- 200 ml Heavy cream
- 150 grams Cheddar cheese, shredded
- 1 large Onion
- 2 units Garlic cloves
- 2 tablespoons Olive oil
- 2 tablespoons Butter
- 0.5 teaspoon Nutmeg
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Parsley, chopped
Instructions
1. Begin by desalting the cod: soak the salted cod fillets in water for 24 hours, changing the water 2 to 3 times during this period.
2. Once desalinated, drain the cod, pat it dry, and use your fingers or a fork to flake it into small pieces, removing any bones or skin.
3. Prepare the cauliflower by cutting it into florets. Steam the cauliflower for about 8-10 minutes until tender but not mushy. Set aside.
4. Preheat the oven to 200°C (390°F).
5. Thinly slice the onion and mince the garlic cloves.
6. In a large skillet, heat olive oil over medium heat. Add the onion and garlic and sauté until the onion is translucent and soft, about 5 minutes.
7. Stir in the flaked cod and continue to cook for another 3-4 minutes, ensuring the flavors meld together. Remove from heat.
8. In a separate saucepan, melt the butter over medium heat. Add the heavy cream, nutmeg, black pepper, and salt. Stir occasionally and bring to a gentle simmer.
9. Add the steamed cauliflower to the skillet with the cod mixture and toss gently to combine.
10. Pour the cream sauce over the cod and cauliflower mixture and stir to incorporate evenly.
11. Transfer the mixture to a baking dish and sprinkle the shredded cheddar cheese evenly on top.
12. Bake in the preheated oven for about 20 minutes, or until the cheese is bubbly and golden brown.
13. Remove from the oven and let it rest for a few minutes before serving. Garnish with chopped parsley.
14. Serve hot and enjoy your Low Carb Bacalhau com Natas!
Nutrition Facts
Calories |
2557 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 171.6 g | 220% | |
| Saturated Fat | 91.2 g | 456% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 676 mg | 226% | |
| Sodium | 38721 mg | 1684% | |
| Total Carbohydrate | 70.7 g | 26% | |
| Dietary Fiber | 20.6 g | 74% | |
| Total Sugars | 25.6 g | ||
| Protein | 172.2 g | 344% | |
| Vitamin D | 0.9 mcg | 5% | |
| Calcium | 1500 mg | 115% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 3100 mg | 66% | |
*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.
