Low Sodium Bacalhau com Natas
Indulge in a lighter twist on a Portuguese classic with this *Low Sodium Bacalhau com Natas*. Featuring tender, shredded salted cod that's been carefully desalinated, creamy russet potatoes, and a luxurious low sodium cream sauce, this comforting casserole is brimming with rich, authentic flavors without the heavy salt content. Caramelized onions, garlic, and a hint of nutmeg infuse the dish with aromatic depth, while a golden Parmesan crust adds the perfect finishing touch. Ideal for a crowd-pleasing dinner, this recipe preserves the essence of traditional Bacalhau com Natas, making it a healthier yet equally satisfying option. Comfort food has never felt so wholesome!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams salted cod (bacalhau)
- 3 medium russet potatoes
- 2 tablespoons olive oil
- 1 large onion
- 3 garlic cloves
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 2 cups low sodium chicken or vegetable broth
- 1 cup heavy cream
- 0.5 teaspoon freshly ground black pepper
- 0.25 teaspoon nutmeg
- 0.5 cup grated Parmesan cheese
- 2 tablespoons fresh parsley, chopped
Instructions
Start by soaking the salted cod in cold water for at least 24 hours, changing the water every 6-8 hours to remove excess salt.
Once desalinated, drain the cod, and pat it dry with paper towels. Shred the cod into bite-sized pieces, removing any bones and skin.
Preheat your oven to 350°F (175°C).
Peel and thinly slice the potatoes. Boil them in unsalted water until just tender, about 10-15 minutes. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the onion, sliced into thin rings, and chopped garlic. Sauté until the onions are translucent and slightly caramelized, approximately 10 minutes.
Add the shredded cod to the onion mixture. Cook for 3-5 minutes, stirring occasionally. Remove from heat and set aside.
In a saucepan, melt the unsalted butter over medium heat. Add the flour and stir to create a roux, cooking for about 1 minute.
Gradually whisk in the low sodium broth until smooth, then add the heavy cream, black pepper, and nutmeg. Continue to whisk until the sauce thickens, about 5-7 minutes.
Gently mix the cod and onion mixture with the boiled potatoes in a large bowl.
In a medium-sized baking dish, layer the potato and cod mixture evenly and pour the cream sauce over the top. Gently shake the dish to ensure the sauce spreads evenly.
Sprinkle the grated Parmesan cheese over the top of the casserole.
Bake in the preheated oven for 25-30 minutes, or until the top is bubbly and golden brown.
Remove from the oven and let it cool slightly. Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
3537 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 158.2 g | 203% | |
| Saturated Fat | 77.0 g | 385% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1092 mg | 364% | |
| Sodium | 36228 mg | 1575% | |
| Total Carbohydrate | 145.9 g | 53% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 13.0 g | ||
| Protein | 347.5 g | 695% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 922 mg | 71% | |
| Iron | 18.6 mg | 103% | |
| Potassium | 3365 mg | 72% | |
*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.
