Low Carb Bacalhau com Natas
Indulge in the flavors of Portugal with a keto-friendly twist in this Low Carb Bacalhau com Natas recipe! A reinterpretation of the traditional "Bacalhau com Natas," this dish swaps out potatoes for tender steamed cauliflower, offering a creamy, cheesy casserole that’s both comforting and low in carbs. Flaked salted cod is expertly combined with sautéed onions, garlic, and a velvety cream sauce infused with nutmeg for a depth of flavor that’s irresistible. Topped with golden, bubbling cheddar cheese and a hint of fresh parsley, this gluten-free dish is perfect for family dinners or special occasions. Ready in just an hour, it’s the ultimate low-carb seafood casserole for satisfying cravings while keeping things healthy!
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Ingredients
- 500 grams Salted cod fillets
- 1 large head Cauliflower
- 200 ml Heavy cream
- 150 grams Cheddar cheese, shredded
- 1 large Onion
- 2 units Garlic cloves
- 2 tablespoons Olive oil
- 2 tablespoons Butter
- 0.5 teaspoon Nutmeg
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Parsley, chopped
Directions
Step 1
1. Begin by desalting the cod: soak the salted cod fillets in water for 24 hours, changing the water 2 to 3 times during this period.
Step 2
2. Once desalinated, drain the cod, pat it dry, and use your fingers or a fork to flake it into small pieces, removing any bones or skin.
Step 3
3. Prepare the cauliflower by cutting it into florets. Steam the cauliflower for about 8-10 minutes until tender but not mushy. Set aside.
Step 4
4. Preheat the oven to 200°C (390°F).
Step 5
5. Thinly slice the onion and mince the garlic cloves.
Step 6
6. In a large skillet, heat olive oil over medium heat. Add the onion and garlic and sauté until the onion is translucent and soft, about 5 minutes.
Step 7
7. Stir in the flaked cod and continue to cook for another 3-4 minutes, ensuring the flavors meld together. Remove from heat.
Step 8
8. In a separate saucepan, melt the butter over medium heat. Add the heavy cream, nutmeg, black pepper, and salt. Stir occasionally and bring to a gentle simmer.
Step 9
9. Add the steamed cauliflower to the skillet with the cod mixture and toss gently to combine.
Step 10
10. Pour the cream sauce over the cod and cauliflower mixture and stir to incorporate evenly.
Step 11
11. Transfer the mixture to a baking dish and sprinkle the shredded cheddar cheese evenly on top.
Step 12
12. Bake in the preheated oven for about 20 minutes, or until the cheese is bubbly and golden brown.
Step 13
13. Remove from the oven and let it rest for a few minutes before serving. Garnish with chopped parsley.
Step 14
14. Serve hot and enjoy your Low Carb Bacalhau com Natas!
Nutrition Facts
| Serving size | (1924.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2557.4 |
| Total Fat 171.6g | 0% |
| Saturated Fat 91.2g | 0% |
| Polyunsaturated Fat 3.6g | |
| Cholesterol 676.5mg | 0% |
| Sodium 38720.6mg | 0% |
| Total Carbohydrate 70.7g | 0% |
| Dietary Fiber 20.6g | 0% |
| Total Sugars 25.6g | |
| Protein 172.2g | 0% |
| Vitamin D 36.6IU | 0% |
| Calcium 1500.1mg | 0% |
| Iron 12.7mg | 0% |
| Potassium 3099.9mg | 0% |
Source of Calories