Low Fat Bacalhau Cozido
Discover the perfect fusion of health and flavor with this *Low Fat Bacalhau Cozido* recipe, a lighter take on the traditional Portuguese classic. Featuring tender pieces of desalinated salted cod (bacalhau) simmered alongside hearty potatoes, carrots, vibrant broccoli florets, and aromatic slices of onion and green bell pepper, this dish is both nourishing and satisfying. A zesty, Mediterranean-inspired dressing made with extra virgin olive oil, fresh lemon juice, garlic, and parsley elevates this one-pot wonder, while the simple boiling technique minimizes added fats. Quick to prep and offering a balanced mix of lean protein and wholesome vegetables, this low-fat bacalhau recipe makes an ideal choice for healthy weeknight dinners or a crowd-pleasing weekend meal. Serve warm with a drizzle of the tangy dressing, and savor the essence of Portuguese home cooking in every bite!
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Ingredients
- 500 grams dried salted cod (bacalhau)
- 4 pieces medium potatoes
- 2 pieces large carrots
- 1 piece medium onion
- 1 piece green bell pepper
- 200 grams broccoli florets
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 3 pieces garlic cloves, minced
- 1 piece bay leaf
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon black pepper
- 2000 milliliters water
- 1 pinch salt
Directions
Step 1
Begin by desalinizing the salted cod. Place the cod in a bowl and cover it with cold water. Let it soak for 24-48 hours in the refrigerator, changing the water 2-3 times to remove excess salt.
Step 2
Once desalinated, drain the cod and cut it into large chunks. Set aside.
Step 3
Peel the potatoes and carrots, then slice them into thick rounds. Slice the onion and green bell pepper into rings.
Step 4
Bring 2000 milliliters of water to a boil in a large pot over medium-high heat.
Step 5
Add the sliced potatoes, carrots, onion, bell pepper, bay leaf, and a pinch of salt into the pot. Allow to simmer for about 10 minutes.
Step 6
Gently add the cod pieces to the pot along with the broccoli florets. Continue to cook for another 15-20 minutes, or until the vegetables are tender and cod is cooked through.
Step 7
In the meantime, prepare the dressing by mixing olive oil, lemon juice, minced garlic, chopped parsley, and black pepper in a small bowl.
Step 8
Once the bacalhau cozido is done cooking, use a slotted spoon to carefully remove the cod and vegetables onto a serving platter.
Step 9
Drizzle the dressing over the cod and vegetables. Optionally, garnish with additional parsley or a lemon wedge for extra zest.
Step 10
Serve immediately while warm. Enjoy your healthy and delicious low-fat Bacalhau Cozido!
Nutrition Facts
| Serving size | (3578.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1114.7 |
| Total Fat 29.8g | 0% |
| Saturated Fat 4.6g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 426.5mg | 0% |
| Total Carbohydrate 197.4g | 0% |
| Dietary Fiber 34.1g | 0% |
| Total Sugars 26.6g | |
| Protein 29.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 440.9mg | 0% |
| Iron 11.7mg | 0% |
| Potassium 4864.7mg | 0% |
Source of Calories