Low Fat Bacalhau com Natas
Indulge in the lighter side of Portuguese cuisine with this “Low Fat Bacalhau com Natas,” a wholesome take on the classic comfort dish. Featuring tender salt cod, creamy low-fat milk, and tangy Greek yogurt, this recipe transforms the traditional rich flavors into a guilt-free delight while preserving its signature savory appeal. Thinly sliced potatoes, caramelized onions, and garlic provide a hearty base, while a dash of nutmeg and black pepper add depth to the velvety, smooth sauce. Finished with a golden-browned top and a sprinkle of fresh parsley, this oven-baked casserole is both elegant and satisfying. Perfect for those seeking a healthier casserole option, this low-fat Portuguese recipe is a showstopper that's ready in under 90 minutes and serves four with ease.
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Recipe Information
Ingredients
- 500 g salt cod
- 500 g large potatoes
- 2 small onion
- 3 garlic cloves
- 2 tbsp olive oil
- 500 ml low-fat milk
- 3 tbsp cornstarch
- 150 g low-fat Greek yogurt
- 0.25 tsp nutmeg
- 0.5 tsp black pepper
- 2 tbsp parsley, chopped
Instructions
Soak the salt cod in cold water for 24–48 hours, changing the water at least three times to remove the excess salt.
Preheat the oven to 200°C (390°F).
Peel the potatoes and slice them into thin rounds. Place the slices in a pot of water, bring to a boil, and cook until just tender, about 10 minutes. Drain and set aside.
Peel and thinly slice the onions and garlic. Heat the olive oil in a large skillet over medium heat, add the onions and garlic, and sauté until the onions are translucent, about 5 minutes.
Shred the soaked cod into small pieces removing any bones, and add it to the skillet with the onions. Sauté together for another 5 minutes.
In a separate saucepan, mix the cornstarch with a little bit of cold milk to make a slurry. Gradually add the rest of the milk while whisking to combine.
Place the saucepan over medium heat, stirring constantly until the mixture thickens, around 5 minutes.
Remove the saucepan from heat and stir in the low-fat Greek yogurt, nutmeg, and black pepper until smooth.
Layer half of the potatoes in a lightly greased baking dish, then cover with the cod mixture, and top with the remaining potatoes.
Pour the thickened milk mixture evenly over the layers in the baking dish.
Bake in the preheated oven for about 30 minutes or until the top is golden brown and bubbling.
Garnish with chopped parsley before serving.
Nutrition Facts
Calories |
445 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 81 mg | 27% | |
| Sodium | 3174 mg | 138% | |
| Total Carbohydrate | 45.2 g | 16% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 12.6 g | ||
| Protein | 40.1 g | 80% | |
| Vitamin D | 3.9 mcg | 19% | |
| Calcium | 265 mg | 20% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 1244 mg | 26% | |
*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.
