Low Sodium Bacalhau com Natas

Indulge in the rich and comforting flavors of Low Sodium Bacalhau com Natas, a healthier twist on the classic Portuguese dish. This baked casserole combines tender, desalinated salted cod, creamy potatoes, and caramelized onions, all enveloped in a luscious homemade cream sauce seasoned with a hint of nutmeg and freshly ground black pepper. Topped with a golden layer of grated Parmesan cheese and garnished with fresh parsley, this recipe balances indulgence with a low-sodium approach by using a broth base and unsalted ingredients. Perfect for a cozy family dinner or a special occasion, this lighter version of Bacalhau com Natas doesn't compromise on flavor while offering a heart-friendly alternative. Serve it alongside a crisp green salad for a complete and satisfying meal.

Nutriscore Rating: 54/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 6

Ingredients

• 500 grams salted cod (bacalhau)
• 3 medium russet potatoes
• 2 tablespoons olive oil
• 1 large onion
• 3 garlic cloves
• 2 tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• 2 cups low sodium chicken or vegetable broth
• 1 cup heavy cream
• 0.5 teaspoon freshly ground black pepper
• 0.25 teaspoon nutmeg
• 0.5 cup grated Parmesan cheese
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Start by soaking the salted cod in cold water for at least 24 hours, changing the water every 6-8 hours to remove excess salt.

Step 2

Once desalinated, drain the cod, and pat it dry with paper towels. Shred the cod into bite-sized pieces, removing any bones and skin.

Step 3

Preheat your oven to 350°F (175°C).

Step 4

Peel and thinly slice the potatoes. Boil them in unsalted water until just tender, about 10-15 minutes. Drain and set aside.

Step 5

In a large skillet, heat the olive oil over medium heat. Add the onion, sliced into thin rings, and chopped garlic. Sauté until the onions are translucent and slightly caramelized, approximately 10 minutes.

Step 6

Add the shredded cod to the onion mixture. Cook for 3-5 minutes, stirring occasionally. Remove from heat and set aside.

Step 7

In a saucepan, melt the unsalted butter over medium heat. Add the flour and stir to create a roux, cooking for about 1 minute.

Step 8

Gradually whisk in the low sodium broth until smooth, then add the heavy cream, black pepper, and nutmeg. Continue to whisk until the sauce thickens, about 5-7 minutes.

Step 9

Gently mix the cod and onion mixture with the boiled potatoes in a large bowl.

Step 10

In a medium-sized baking dish, layer the potato and cod mixture evenly and pour the cream sauce over the top. Gently shake the dish to ensure the sauce spreads evenly.

Step 11

Sprinkle the grated Parmesan cheese over the top of the casserole.

Step 12

Bake in the preheated oven for 25-30 minutes, or until the top is bubbly and golden brown.

Step 13

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

Nutrition Facts

Serving size	(2018.3g)

Amount per serving	% Daily Value*
Calories	3537.2

Total Fat 158.2g	0%
Saturated Fat 77.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1092mg	0%
Sodium 36227.9mg	0%
Total Carbohydrate 145.9g	0%
Dietary Fiber 13.0g	0%
Total Sugars 13.0g
Protein 347.5g	0%

Vitamin D 0IU	0%
Calcium 921.6mg	0%
Iron 18.6mg	0%
Potassium 3365.3mg	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: 41.9%

Protein: 40.9%

Carbs: 17.2%