Recipes · Portuguese · Main Courses
Bacalhau à Brás
One serving has 565 kcal and 35 g protein, and at least a fifth of a woman's daily need of selenium (119%), choline (85%), pyridoxine (76%), cobalamin (75%), vitamin K (74%) and phosphorus (73%). Ready in 1480 minutes.
- Preparation: 1455 min
- Cooking: 25 min
- Makes: 1 serving (434 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: egg, fish
Ingredients
- 110 g Cod, raw
- 150 g Potatoes, raw
- 90 g Eggs, whole, raw
- 45 g Onions, raw
- 5 g Garlic, raw
- 22 g Olive oil
- 8 g Olives, black
- 3 g Parsley, fresh
- 0.3 g Black pepper
- 0.7 g Salt
Method
- Soak about 70 g of dry salt cod in cold water in the fridge for 24 hours, changing the water 2-3 times, to remove most of the salt; it swells to the 110 g the ingredients count, and the salt listed stands for what stays in it. Drain, then flake into pieces, discarding any skin and bone.
- Cut the potatoes into thin matchsticks and pat them very dry.
- Heat half the olive oil in a large pan and fry the potato matchsticks for 8-10 minutes, turning often, until golden and just crisp; lift out and drain.
- In the same pan with the remaining oil, cook the onion and garlic for 6-7 minutes until soft and golden, then add the flaked cod and cook for 3-4 minutes.
- Return the fried potatoes to the pan, pour in the beaten eggs, and stir gently over low heat for 2-3 minutes until the eggs are just softly set around the cod and potato, like a loose scramble.
- Scatter with the olives, parsley and a crack of black pepper, and serve hot straight away.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 565 kcal | 27% |
| Carbohydrates | 33.6 g | |
| Water | 329 mL | |
| Fiber | 4.3 g | 15% |
| Protein | 35 g | 73% |
| Tryptophan | 0.41 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 2.8 g | |
| Methionine | 0.98 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 2 g | |
| Histidine | 0.92 g | |
| Fat | 32.4 g | |
| Monounsaturated | 20.1 g | |
| Polyunsaturated | 4.4 g | |
| Docosahexaenoic Acid (DHA) | 0.18 g | |
| Eicosapentaenoic Acid (EPA) | 0.07 g | |
| Omega-6 | 3.7 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 382 mg | |
| Calcium | 118 mg | 12% |
| Copper | 0.32 mg | 36% |
| Iron | 4.2 mg | 24% |
| Magnesium | 88.6 mg | 29% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 510 mg | 73% |
| Potassium | 1,323 mg | 28% |
| Selenium | 65.7 µg | 119% |
| Sodium | 531 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 4.1 mg | 29% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 42% |
| Pyridoxine (vitamin B6) | 0.99 mg | 76% |
| Folate (vitamin B9) | 85.8 µg | 21% |
| Cobalamin (vitamin B12) | 1.8 µg | 75% |
| Choline | 360 mg | 85% |
| Vitamin A | 171 µg | 24% |
| Vitamin C | 39.6 mg | 53% |
| Vitamin D (D2 + D3) | 113 IU | 19% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 66.7 µg | 74% |
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
1.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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