Recipes · Portuguese · Main Courses
Bacalhau à Zé do Pipo (Baked Cod with Mashed Potato)
One serving has 638 kcal and 33 g protein, and at least a fifth of a woman's daily need of selenium (94%), pyridoxine (87%), cobalamin (74%), phosphorus (71%), vitamin K (47%) and niacin (37%). Ready in 80 minutes.
- Preparation: 50 min
- Cooking: 30 min
- Makes: 1 serving (533 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, High protein
- Contains: dairy, egg, fish, mustard
Ingredients
- 140 g Cod, raw
- 100 g Milk, whole
- 200 g Potatoes, russet, raw
- 10 g Butter, unsalted
- 20 g Mayonnaise
- 50 g Onions, raw
- 8 g Olive oil
- 0.1 g Nutmeg
- 4 g Olives, black
- 0.2 g Black pepper
- 0.9 g Salt
Method
- Soak about 90 g of dry salt cod in plenty of cold water in the fridge for 24-36 hours, changing the water 3-4 times; it swells to the 140 g the ingredients count, and the salt listed stands for what stays in it. Drain.
- Boil the potatoes until tender, then mash with the butter and a splash of the milk until smooth; season with the nutmeg and a little pepper.
- Poach the soaked cod gently in the remaining milk for 8-10 minutes until it flakes easily, then drain and flake it into large pieces, discarding any skin and bone.
- Warm the olive oil and cook the sliced onion over low heat for 12-15 minutes until soft and lightly golden.
- Spread the caramelized onion in a small baking dish, lay the flaked cod on top, and pipe or spoon the mashed potato around the edge like a border.
- Spread the mayonnaise evenly over the cod in the centre and scatter the olives over the top.
- Bake at 220 °C (425 °F) for 12-15 minutes until the potato border is lightly golden and the mayonnaise topping is set with golden patches.
- Serve hot, straight from the dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 638 kcal | 30% |
| Carbohydrates | 46.1 g | |
| Water | 413 mL | |
| Fiber | 3.6 g | 12% |
| Protein | 33.3 g | 69% |
| Tryptophan | 0.33 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.4 g | |
| Lysine | 2.6 g | |
| Methionine | 0.83 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.5 g | |
| Histidine | 0.84 g | |
| Fat | 36 g | |
| Monounsaturated | 12.8 g | |
| Polyunsaturated | 10.7 g | |
| Docosahexaenoic Acid (DHA) | 0.17 g | |
| Eicosapentaenoic Acid (EPA) | 0.09 g | |
| Omega-6 | 9 g | |
| Saturated | 10.7 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 100 mg | |
| Calcium | 182 mg | 18% |
| Copper | 0.31 mg | 34% |
| Iron | 2.8 mg | 15% |
| Magnesium | 107 mg | 34% |
| Manganese | 0.44 mg | 24% |
| Phosphorus | 500 mg | 71% |
| Potassium | 1,627 mg | 35% |
| Selenium | 51.7 µg | 94% |
| Sodium | 637 mg | |
| Zinc | 1.7 mg | 22% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 5.1 mg | 37% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 1.1 mg | 87% |
| Folate (vitamin B9) | 53.7 µg | 13% |
| Cobalamin (vitamin B12) | 1.8 µg | 74% |
| Choline | 143 mg | 34% |
| Vitamin A | 135 µg | 19% |
| Vitamin C | 16.5 mg | 22% |
| Vitamin D (D2 + D3) | 103 IU | 17% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 42.7 µg | 47% |
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
2.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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