Low Fat Bacalhau com Natas

Experience the comforting flavors of Portugal with this Low Fat Bacalhau com Natas, a lighter take on the traditional creamy cod and potato casserole. This dish swaps heavy cream for a velvety sauce made with low-fat milk, Greek yogurt, and a touch of cornstarch, delivering indulgent flavor without the extra calories. Featuring tender layers of salt cod, perfectly cooked potato rounds, and sautéed onions infused with garlic, each bite is a harmonious balance of savoriness and creaminess. Enhanced with a sprinkle of nutmeg and black pepper, and finished with fresh parsley for brightness, this healthier version retains all the classic appeal while being heart-healthy. Perfect for a special family dinner or meal prepping, this baked masterpiece will bring a taste of Portuguese tradition to your table.

Nutriscore Rating: 61/100

Prep Time:30 mins

Cook Time:50 mins

Total Time:80 mins

Servings: 4

Ingredients

• 500 g salt cod
• 500 g large potatoes
• 2 small onion
• 3 garlic cloves
• 2 tbsp olive oil
• 500 ml low-fat milk
• 3 tbsp cornstarch
• 150 g low-fat Greek yogurt
• 0.25 tsp nutmeg
• 0.5 tsp black pepper
• 2 tbsp parsley, chopped

Directions

Step 1

Soak the salt cod in cold water for 24–48 hours, changing the water at least three times to remove the excess salt.

Step 2

Preheat the oven to 200°C (390°F).

Step 3

Peel the potatoes and slice them into thin rounds. Place the slices in a pot of water, bring to a boil, and cook until just tender, about 10 minutes. Drain and set aside.

Step 4

Peel and thinly slice the onions and garlic. Heat the olive oil in a large skillet over medium heat, add the onions and garlic, and sauté until the onions are translucent, about 5 minutes.

Step 5

Shred the soaked cod into small pieces removing any bones, and add it to the skillet with the onions. Sauté together for another 5 minutes.

Step 6

In a separate saucepan, mix the cornstarch with a little bit of cold milk to make a slurry. Gradually add the rest of the milk while whisking to combine.

Step 7

Place the saucepan over medium heat, stirring constantly until the mixture thickens, around 5 minutes.

Step 8

Remove the saucepan from heat and stir in the low-fat Greek yogurt, nutmeg, and black pepper until smooth.

Step 9

Layer half of the potatoes in a lightly greased baking dish, then cover with the cod mixture, and top with the remaining potatoes.

Step 10

Pour the thickened milk mixture evenly over the layers in the baking dish.

Step 11

Bake in the preheated oven for about 30 minutes or until the top is golden brown and bubbling.

Step 12

Garnish with chopped parsley before serving.

Nutrition Facts

Serving size	(1940.3g)

Amount per serving	% Daily Value*
Calories	1829.8

Total Fat 46.2g	0%
Saturated Fat 13.9g	0%
Polyunsaturated Fat 2.8g
Cholesterol 333mg	0%
Sodium 35486.9mg	0%
Total Carbohydrate 190.1g	0%
Dietary Fiber 18.9g	0%
Total Sugars 54.6g
Protein 159.6g	0%

Vitamin D 264IU	0%
Calcium 1054.7mg	0%
Iron 12.9mg	0%
Potassium 3843.9mg	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: 22.9%

Protein: 35.2%

Carbs: 41.9%