Low Sodium Bacalhau Cozido
Experience the wholesome flavors of Portugal with this **Low Sodium Bacalhau Cozido**, a healthier take on the classic boiled codfish dish. Perfectly desalted dried codfish is paired with tender baby potatoes, vibrant carrots, and steamed broccoli, creating a nutrient-rich and colorful plate. The finishing touch comes in the form of a garlic-infused olive oil drizzle, balanced with a splash of white wine vinegar, fresh parsley, and a squeeze of lemon for brightness. With minimal salt yet maximum flavor, this dish is ideal for those seeking a lighter, heart-friendly alternative to traditional Bacalhau recipes, all while celebrating the rich heritage of Portuguese cuisine. Ready in just over an hour, this family-style meal is a fresh, satisfying way to enjoy codfish without compromising on taste.
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Recipe Information
Ingredients
- 500 grams dried codfish (bacalhau)
- 2000 milliliters water
- 400 grams baby potatoes
- 200 grams carrots
- 200 grams broccoli
- 3 tablespoons olive oil
- 2 tablespoons white wine vinegar
- 3 units garlic cloves
- 15 grams fresh parsley
- 0.5 teaspoons black pepper
- 1 unit lemon
Instructions
Start by soaking the dried codfish in cold water for 24-48 hours, changing the water approximately every 8 hours to remove excess salt.
After desalting, rinse the codfish under cold water and set aside.
Boil the baby potatoes in a large pot of water for about 15 minutes until they are tender but still firm. Once done, remove them from the pot and allow them to cool slightly.
Peel and slice the carrots into medium-sized pieces.
In the same pot of water used for the potatoes, add the codfish and carrots. Boil them together for around 10 minutes.
While the fish and carrots are cooking, cut the broccoli into florets and set them aside.
In a small saucepan, heat olive oil over low heat. Add minced garlic and cook until fragrant, about 2 minutes. Take care not to burn the garlic.
Add vinegar to the garlic oil, stirring briefly, and then remove it from the heat.
Drain the codfish and carrots from the pot, carefully removing the skin and bones from the codfish if necessary. Return the codfish to the pot, adding the broccoli florets.
Steam the broccoli with the codfish for an additional 5 minutes or until the broccoli is tender.
Arrange boiled potatoes, carrots, cod, and broccoli on a serving platter.
Drizzle the garlic-infused olive oil over the entire dish.
Season with black pepper and garnish with fresh parsley and lemon wedges for squeezing over the top before serving.
Serve immediately to enjoy a delicious and healthy low sodium Bacalhau Cozido.
Nutrition Facts
Calories |
2334 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.5 g | 69% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 750 mg | 250% | |
| Sodium | 35650 mg | 1550% | |
| Total Carbohydrate | 112.5 g | 41% | |
| Dietary Fiber | 18.7 g | 67% | |
| Total Sugars | 16.7 g | ||
| Protein | 327.1 g | 654% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 696 mg | 54% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 3223 mg | 69% | |
*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.
