Recipes · Portuguese · Main Courses
Bacalhau à Gomes de Sá
One serving has 504 kcal and 25 g protein, and at least a fifth of a woman's daily need of cobalamin (121%), vitamin K (94%), selenium (93%), pyridoxine (68%), phosphorus (62%) and vitamin C (56%). Ready in 1480 minutes.
- Preparation: 1450 min
- Cooking: 30 min
- Makes: 1 serving (312 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: egg, fish
Ingredients
- 26 g Salt cod
- 150 g Potatoes, raw
- 60 g Onions, raw
- 6 g Garlic, raw
- 25 g Olive oil
- 35 g Eggs, whole, raw
- 6 g Olives, black
- 4 g Parsley, fresh
- 0.2 g Black pepper
Method
- Soak the dried salt cod in cold water in the fridge for 24 hours, changing the water 2-3 times, to remove most of the salt; drain and flake into large pieces, discarding any skin and bone.
- Boil the potatoes in their skins for about 20 minutes until tender, then cool slightly, peel and slice thickly.
- Warm half the olive oil in a pan and cook the onion and garlic over medium heat for 6-7 minutes until soft and golden.
- Layer the potatoes, flaked cod and onions in a baking dish, drizzling the remaining olive oil between layers.
- Bake at 190 °C (375 °F) for 20-25 minutes until heated through and lightly golden on top; the cod is fully cooked once it flakes easily.
- Scatter with the sliced hard-boiled egg, olives and parsley, and finish with a crack of black pepper before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 504 kcal | 24% |
| Carbohydrates | 34.8 g | |
| Water | 215 mL | |
| Fiber | 4.6 g | 15% |
| Protein | 25 g | 52% |
| Tryptophan | 0.29 g | |
| Threonine | 1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 2 g | |
| Methionine | 0.67 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.82 g | |
| Valine | 1.3 g | |
| Histidine | 0.66 g | |
| Fat | 29.9 g | |
| Monounsaturated | 20.1 g | |
| Polyunsaturated | 3.6 g | |
| Docosahexaenoic Acid (DHA) | 0.13 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.1 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 170 mg | |
| Calcium | 116 mg | 12% |
| Copper | 0.3 mg | 33% |
| Iron | 3.5 mg | 19% |
| Magnesium | 83.4 mg | 27% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 431 mg | 62% |
| Potassium | 1,202 mg | 26% |
| Selenium | 51 µg | 93% |
| Sodium | 1,936 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 3.7 mg | 27% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 31% |
| Pyridoxine (vitamin B6) | 0.88 mg | 68% |
| Folate (vitamin B9) | 63.1 µg | 16% |
| Cobalamin (vitamin B12) | 2.9 µg | 121% |
| Choline | 203 mg | 48% |
| Vitamin A | 84.8 µg | 12% |
| Vitamin C | 42.1 mg | 56% |
| Vitamin D (D2 + D3) | 70.6 IU | 12% |
| Vitamin E | 4.9 mg | 32% |
| Vitamin K | 84.6 µg | 94% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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