Recipes · Portuguese · Casseroles
Bacalhau com Natas
One serving has 795 kcal and 27 g protein, and at least a fifth of a woman's daily need of cobalamin (124%), selenium (82%), phosphorus (71%), vitamin A (66%), pyridoxine (65%) and vitamin C (48%). Ready in 1480 minutes.
- Preparation: 1450 min
- Cooking: 30 min
- Makes: 1 serving (365 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free
- Contains: dairy, fish
Ingredients
- 26 g Salt cod
- 150 g Potatoes, raw
- 50 g Onions, raw
- 5 g Garlic, raw
- 100 g Cream, heavy
- 20 g Olive oil
- 0.2 g Nutmeg
- 14 g Gruyère cheese
- 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; drain and flake it into pieces, discarding skin and bone.
- Cut the potatoes into thin matchsticks and fry in the olive oil over medium heat for 8-10 minutes until golden and just tender; drain on paper towel.
- In the same pan, cook the onion and garlic for 5 minutes until soft.
- Mix the fried potatoes, flaked cod and onion together and spread in a baking dish.
- Pour the cream over, season with the nutmeg and pepper, and scatter the grated cheese over the top.
- Bake at 200 °C (400 °F) for 20-25 minutes until bubbling and golden on top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 795 kcal | 38% |
| Carbohydrates | 35.7 g | |
| Water | 233 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 27.3 g | 57% |
| Tryptophan | 0.35 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.2 g | |
| Lysine | 2.2 g | |
| Methionine | 0.72 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.5 g | |
| Histidine | 0.77 g | |
| Fat | 61.5 g | |
| Monounsaturated | 25.2 g | |
| Polyunsaturated | 4.2 g | |
| Docosahexaenoic Acid (DHA) | 0.11 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 3.5 g | |
| Saturated | 28.7 g | |
| Trans-Fats | 1.2 g | |
| Cholesterol | 168 mg | |
| Calcium | 289 mg | 29% |
| Copper | 0.27 mg | 30% |
| Iron | 2.3 mg | 13% |
| Magnesium | 88.1 mg | 28% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 498 mg | 71% |
| Potassium | 1,220 mg | 26% |
| Selenium | 45 µg | 82% |
| Sodium | 1,966 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 3.7 mg | 27% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 44.2 µg | 11% |
| Cobalamin (vitamin B12) | 3 µg | 124% |
| Choline | 117 mg | 28% |
| Vitamin A | 460 µg | 66% |
| Vitamin C | 36.3 mg | 48% |
| Vitamin D (D2 + D3) | 108 IU | 18% |
| Vitamin E | 4.6 mg | 31% |
| Vitamin K | 19.3 µg | 21% |
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
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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