Recipes · Portuguese · Appetizers
Pataniscas de Bacalhau (Salt Cod Fritters)
One serving has 383 kcal and 22 g protein, and at least a fifth of a woman's daily need of selenium (89%), vitamin K (86%), choline (46%), cobalamin (45%), phosphorus (41%) and riboflavin (39%). Ready in 65 minutes.
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- Preparation: 50 min
- Cooking: 15 min
- Makes: 1 serving (191 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free
- Contains: egg, fish, gluten
Ingredients
- 70 g Cod, raw
- 30 g Flour, all-purpose
- 50 g Eggs, whole, raw
- 20 g Onions, raw
- 3 g Parsley, fresh
- 2 g Garlic, raw
- 0.2 g Black pepper
- 15 g Vegetable oil
- 0.45 g Salt
Method
- Soak about 45 g of dry salt cod in cold water in the fridge for 24 hours, changing the water 2-3 times; it swells to the 70 g the ingredients count, and the salt listed stands for what stays in it. Drain and poach for 5 minutes in fresh water; drain, cool and flake finely, removing any skin or bone.
- Whisk the eggs with a splash of water, then whisk in the flour to make a smooth, thick batter.
- Stir the flaked cod, finely chopped onion, parsley, garlic and pepper into the batter.
- Heat the oil in a frying pan over medium heat.
- Drop large spoonfuls of the mixture into the hot oil, flattening slightly, and fry for 2-3 minutes a side until golden and cooked through.
- Drain briefly on paper towel.
- Serve hot, with a wedge of lemon and, traditionally, a simple rice or bean side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 383 kcal | 18% |
| Carbohydrates | 26.1 g | |
| Water | 120 mL | |
| Fiber | 1.3 g | 5% |
| Protein | 22.3 g | 46% |
| Tryptophan | 0.27 g | |
| Threonine | 0.92 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.7 g | |
| Methionine | 0.62 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.77 g | |
| Valine | 1.2 g | |
| Histidine | 0.6 g | |
| Fat | 20.6 g | |
| Monounsaturated | 5.3 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0.11 g | |
| Eicosapentaenoic Acid (EPA) | 0.04 g | |
| Omega-6 | 8.5 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 216 mg | |
| Calcium | 57 mg | 6% |
| Copper | 0.12 mg | 13% |
| Iron | 2.8 mg | 16% |
| Magnesium | 39.4 mg | 13% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 284 mg | 41% |
| Potassium | 447 mg | 10% |
| Selenium | 49.1 µg | 89% |
| Sodium | 287 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 3.3 mg | 24% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 91.8 µg | 23% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 195 mg | 46% |
| Vitamin A | 101 µg | 14% |
| Vitamin C | 6.8 mg | 9% |
| Vitamin D (D2 + D3) | 66.2 IU | 11% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 77.5 µg | 86% |
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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