Keto Bacalhau com Natas

Experience the rich, creamy flavors of Portugal with this Keto Bacalhau com Natas, a low-carb twist on the classic comfort dish. This recipe swaps out traditional potatoes for tender mashed cauliflower, creating a velvety base that pairs beautifully with flaky, desalted salted cod (bacalhau). Enhanced with aromatic garlic, sautéed onions, and a luscious blend of heavy cream and cream cheese, this dish is topped with golden melted cheddar for the ultimate indulgence. Perfect for keto dieters and those seeking a healthier take on a beloved classic, this baked casserole is hearty, wholesome, and irresistibly satisfying. Garnish with fresh parsley for a pop of color and flavor, and serve as a show-stopping centerpiece for your next dinner gathering.

Nutriscore Rating: 48/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 500 g salted cod (bacalhau)
• 500 g cauliflower florets
• 3 tbsp olive oil
• 1 large onion, finely sliced
• 2 units garlic cloves, minced
• 250 ml heavy cream
• 100 g cream cheese, softened
• 2 tbsp butter
• 0.5 tsp nutmeg
• 0.5 tsp black pepper
• 100 g cheddar cheese, grated
• 2 tbsp fresh parsley, chopped

Directions

Step 1

Begin by desalting the salted cod. Place the cod in a bowl and cover it with cold water. Refrigerate and change the water every 8 hours for 24 hours before use.

Step 2

After the cod is desalted, preheat your oven to 200°C (390°F).

Step 3

Boil the cauliflower florets in a pot of salted water until tender, about 10-15 minutes. Drain well and set aside.

Step 4

In a large pan over medium heat, warm the olive oil. Add the sliced onion and minced garlic, sauté until the onions are translucent, about 5-7 minutes.

Step 5

Add the desalted cod to the pan, breaking it into pieces as it cooks. Sauté for an additional 5-7 minutes until the cod is cooked through.

Step 6

Using the same pot used to boil the cauliflower, melt the butter over low heat. Add the drained cauliflower and mash it gently with a fork or potato masher.

Step 7

Stir in the heavy cream, cream cheese, nutmeg, and black pepper. Continue to cook until the mixture is smooth and creamy. Adjust seasoning if necessary.

Step 8

Combine the cooked cod mixture with the creamy cauliflower 'natas', then transfer the entire mixture into an ovenproof casserole dish.

Step 9

Sprinkle the grated cheddar cheese evenly over the top of the dish.

Step 10

Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and bubbly.

Step 11

Remove from the oven and let cool slightly before serving. Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(1685.8g)

Amount per serving	% Daily Value*
Calories	3821.3

Total Fat 229.1g	0%
Saturated Fat 114.8g	0%
Polyunsaturated Fat 4.7g
Cholesterol 1283.7mg	0%
Sodium 36459.9mg	0%
Total Carbohydrate 52.1g	0%
Dietary Fiber 13.5g	0%
Total Sugars 19.8g
Protein 353.6g	0%

Vitamin D 25.9IU	0%
Calcium 1299.6mg	0%
Iron 15.2mg	0%
Potassium 2040.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.0%

Protein: 38.4%

Carbs: 5.7%