Recipes · Spanish · Main Courses
Bacalao al Ajoarriero
One serving has 512 kcal and 35 g protein, and at least a fifth of a woman's daily need of selenium (110%), pyridoxine (108%), vitamin K (108%), vitamin C (100%), phosphorus (73%) and cobalamin (68%). Ready in 70 minutes.
- Preparation: 50 min
- Cooking: 20 min
- Makes: 1 serving (471 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: egg, fish
Ingredients
- 130 g Cod, raw
- 220 g Potatoes, russet, raw
- 15 g Olive oil
- 10 g Garlic, raw
- 50 g Eggs, whole, raw
- 40 g Bell pepper, red, raw
- 5 g Parsley, fresh
- 0.8 g Salt
Method
- Soak about 80 g of dry salt cod in several changes of cold water in the fridge for 24-36 hours to remove most of the salt; it swells to the 130 g the ingredients count, and the salt listed stands for what stays in it. Drain and flake it, discarding any skin or bones.
- Roast the red pepper over a flame or under a hot grill until blistered, then peel, deseed and slice it into strips.
- Peel and dice the potatoes and boil in unsalted water for 12-15 minutes until tender; drain.
- Boil the egg for 9 minutes, cool in cold water, then peel and chop it.
- Warm the olive oil in a pan and gently cook the garlic until fragrant but not browned.
- Add the flaked cod and cook gently for 3-4 minutes, breaking it into small flakes with a spoon.
- Stir in the potatoes and roasted pepper and warm through; taste before adding any salt, as the cod is already salty.
- Scatter the chopped egg and parsley over the top and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 512 kcal | 24% |
| Carbohydrates | 46.1 g | |
| Water | 364 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 35.3 g | 74% |
| Tryptophan | 0.36 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.6 g | |
| Methionine | 0.89 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.86 g | |
| Fat | 21 g | |
| Monounsaturated | 12.9 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.19 g | |
| Eicosapentaenoic Acid (EPA) | 0.08 g | |
| Omega-6 | 2.4 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 242 mg | |
| Calcium | 106 mg | 11% |
| Copper | 0.34 mg | 38% |
| Iron | 4 mg | 22% |
| Magnesium | 108 mg | 35% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 513 mg | 73% |
| Potassium | 1,676 mg | 36% |
| Selenium | 60.7 µg | 110% |
| Sodium | 469 mg | |
| Zinc | 2.1 mg | 27% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 5.5 mg | 39% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 37% |
| Pyridoxine (vitamin B6) | 1.4 mg | 108% |
| Folate (vitamin B9) | 89.7 µg | 22% |
| Cobalamin (vitamin B12) | 1.6 µg | 68% |
| Choline | 265 mg | 62% |
| Vitamin A | 179 µg | 26% |
| Vitamin C | 74.7 mg | 100% |
| Vitamin D (D2 + D3) | 87.8 IU | 15% |
| Vitamin E | 4.2 mg | 28% |
| Vitamin K | 97.4 µg | 108% |
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
1.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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