Recipes · Portuguese · Seafood
Pastéis de Bacalhau (Salt Cod Fritters)
One serving has 392 kcal and 21 g protein, and at least a fifth of a woman's daily need of vitamin K (99%), selenium (66%), pyridoxine (53%), phosphorus (42%), cobalamin (42%) and choline (37%). Ready in 2224 minutes.
- Preparation: 2190 min
- Cooking: 34 min
- Makes: 1 serving (279 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: egg, fish
Ingredients
- 80 g Cod, raw
- 120 g Potatoes, russet, raw
- 30 g Eggs, whole, raw
- 25 g Onions, raw
- 3 g Parsley, fresh
- 0.2 g Black pepper
- 20 g Vegetable oil
- 0.5 g Salt
Method
- Soak about 50 g of dry salt cod in several changes of cold water in the fridge for 24-36 hours to remove the excess salt; it swells to the 80 g the ingredients count, and the salt listed stands for what stays in it.
- Simmer the cod in fresh water for 10 minutes until it flakes easily; drain, then flake finely, discarding any skin or bones.
- Boil the potatoes until tender, then mash them well while still hot.
- Mix the mashed potato with the flaked cod, egg, finely chopped onion, parsley and pepper into a firm, well-combined paste.
- Using two spoons, shape the mixture into small egg-shaped quenelles.
- Deep-fry at 180 °C (350 °F) for 3-4 minutes, turning once, until golden brown all over; drain and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 392 kcal | 18% |
| Carbohydrates | 24.6 g | |
| Water | 207 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 21 g | 44% |
| Tryptophan | 0.21 g | |
| Threonine | 0.8 g | |
| Isoleucine | 0.87 g | |
| Leucine | 1.5 g | |
| Lysine | 1.6 g | |
| Methionine | 0.54 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.77 g | |
| Tyrosine | 0.64 g | |
| Valine | 1 g | |
| Histidine | 0.52 g | |
| Fat | 23.5 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 12.3 g | |
| Docosahexaenoic Acid (DHA) | 0.11 g | |
| Eicosapentaenoic Acid (EPA) | 0.05 g | |
| Omega-6 | 10.6 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0.15 g | |
| Cholesterol | 146 mg | |
| Calcium | 56.1 mg | 6% |
| Copper | 0.18 mg | 20% |
| Iron | 2.1 mg | 12% |
| Magnesium | 61.1 mg | 20% |
| Manganese | 0.27 mg | 15% |
| Phosphorus | 297 mg | 42% |
| Potassium | 928 mg | 20% |
| Selenium | 36.3 µg | 66% |
| Sodium | 288 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 0.99 mg | 20% |
| Pyridoxine (vitamin B6) | 0.69 mg | 53% |
| Folate (vitamin B9) | 45.8 µg | 11% |
| Cobalamin (vitamin B12) | 1 µg | 42% |
| Choline | 157 mg | 37% |
| Vitamin A | 70.3 µg | 10% |
| Vitamin C | 13.5 mg | 18% |
| Vitamin D (D2 + D3) | 53.4 IU | 9% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 88.7 µg | 99% |
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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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