Mediterranean Diet Bacalhau Cozido
Dive into the wholesome flavors of Mediterranean cuisine with this delightful Mediterranean Diet Bacalhau Cozido! A light yet comforting dish, it features tender, desalted salted cod (bacalhau) simmered alongside hearty potatoes, sweet carrots, vibrant red bell peppers, and aromatic garlic and bay leaves. Drizzled with premium olive oil and brightened with a splash of fresh lemon juice, this recipe is as nutritious as it is flavorful. Perfect for a healthy, balanced meal, this traditional Portuguese favorite highlights the best of Mediterranean ingredients while being easy to prepare in just an hour. Garnished with fragrant parsley, it's a beautiful dish that's ideal for both weeknight dinners and special gatherings. Treat yourself to this healthy, satisfying recipe packed with vibrant flavors of the Mediterranean!
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Recipe Information
Ingredients
- 500 grams salted cod (bacalhau)
- 4 tablespoons olive oil
- 4 medium potatoes
- 2 medium carrots
- 1 large red bell pepper
- 1 large onion
- 2 bay leaves
- 3 garlic cloves
- 1 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 lemon
- 2 liters water
Instructions
Start by soaking the salted cod in cold water for 24 to 48 hours, changing the water every 8 hours to remove excess salt.
Once the cod is desalted, drain and pat it dry using paper towels. Set aside.
Peel and cut the potatoes and carrots into thick slices. Slice the red bell pepper in strips and the onion into rings. Mince the garlic cloves.
In a large pot, bring 2 liters of water to a boil. Add bay leaves and black pepper.
Once boiling, reduce the heat to medium and add the olive oil, potatoes, carrots, red bell pepper, onion, and minced garlic.
Allow the vegetables to cook for about 15 minutes or until the potatoes begin to soften.
Carefully add the desalted cod fillets on top of the vegetables. Cover the pot and cook for another 15-20 minutes, or until the fish is cooked through and flaky.
Once cooked, remove the pot from heat. Serve the bacalhau cozido in shallow bowls, distributing the vegetables evenly.
Drizzle with extra olive oil and a squeeze of fresh lemon juice before garnishing with chopped parsley.
Enjoy your Mediterranean Diet Bacalhau Cozido warm, savoring the blend of delicate flavors that are typical of Mediterranean cuisine.
Nutrition Facts
Calories |
2902 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.9 g | 91% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 750 mg | 250% | |
| Sodium | 35352 mg | 1537% | |
| Total Carbohydrate | 215.8 g | 78% | |
| Dietary Fiber | 30.0 g | 107% | |
| Total Sugars | 29.3 g | ||
| Protein | 336.2 g | 672% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 689 mg | 53% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 5473 mg | 116% | |
*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.
