Low Fat Bacalhau Cozido
Discover the wholesome flavors of **Low Fat Bacalhau Cozido**, a lighter twist on the classic Portuguese dish. This recipe combines tender, desalinized salted cod with an array of vibrant vegetables like potatoes, carrots, broccoli, and green bell pepper, all gently simmered to perfection with aromatic bay leaf and onion. A zesty dressing made from extra virgin olive oil, fresh lemon juice, garlic, and parsley ties the dish together, enhancing its natural flavors without overpowering. With a prep time of just 20 minutes, this heart-healthy meal is perfect for busy weeknights or weekend gatherings, offering all the comforting essence of Bacalhau without the heavy oils. Serve this protein-packed, low-fat dish warm for a satisfying and guilt-free taste of Portugal!
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Recipe Information
Ingredients
- 500 grams dried salted cod (bacalhau)
- 4 pieces medium potatoes
- 2 pieces large carrots
- 1 piece medium onion
- 1 piece green bell pepper
- 200 grams broccoli florets
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 3 pieces garlic cloves, minced
- 1 piece bay leaf
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon black pepper
- 2000 milliliters water
- 1 pinch salt
Instructions
Begin by desalinizing the salted cod. Place the cod in a bowl and cover it with cold water. Let it soak for 24-48 hours in the refrigerator, changing the water 2-3 times to remove excess salt.
Once desalinated, drain the cod and cut it into large chunks. Set aside.
Peel the potatoes and carrots, then slice them into thick rounds. Slice the onion and green bell pepper into rings.
Bring 2000 milliliters of water to a boil in a large pot over medium-high heat.
Add the sliced potatoes, carrots, onion, bell pepper, bay leaf, and a pinch of salt into the pot. Allow to simmer for about 10 minutes.
Gently add the cod pieces to the pot along with the broccoli florets. Continue to cook for another 15-20 minutes, or until the vegetables are tender and cod is cooked through.
In the meantime, prepare the dressing by mixing olive oil, lemon juice, minced garlic, chopped parsley, and black pepper in a small bowl.
Once the bacalhau cozido is done cooking, use a slotted spoon to carefully remove the cod and vegetables onto a serving platter.
Drizzle the dressing over the cod and vegetables. Optionally, garnish with additional parsley or a lemon wedge for extra zest.
Serve immediately while warm. Enjoy your healthy and delicious low-fat Bacalhau Cozido!
Nutrition Facts
Calories |
1115 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 426 mg | 19% | |
| Total Carbohydrate | 197.4 g | 72% | |
| Dietary Fiber | 34.1 g | 122% | |
| Total Sugars | 26.6 g | ||
| Protein | 29.6 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 441 mg | 34% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 4865 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.
