Low Sodium Bacalhau Cozido

Delight in the flavors of Portugal with this healthy twist on Bacalhau Cozido, a traditional codfish dish made low-sodium-friendly. Perfectly desalted dried codfish takes center stage, paired with tender baby potatoes, sweet carrots, and vibrant broccoli for a wholesome feast that's as nutritious as it is flavorful. The dish is elevated with a simple yet aromatic garlic-infused olive oil drizzle, a splash of white wine vinegar, and a fresh parsley garnish, making every bite a celebration of Mediterranean simplicity. Ideal for those seeking a heart-healthy, low-sodium option, this recipe delivers bold flavors without excess salt, relying on fresh ingredients and natural seasonings. Serve this beautifully arranged platter with lemon wedges for an extra burst of brightness—a delicious, guilt-free meal that’s perfect for sharing!

Nutriscore Rating: 62/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams dried codfish (bacalhau)
• 2000 milliliters water
• 400 grams baby potatoes
• 200 grams carrots
• 200 grams broccoli
• 3 tablespoons olive oil
• 2 tablespoons white wine vinegar
• 3 units garlic cloves
• 15 grams fresh parsley
• 0.5 teaspoons black pepper
• 1 unit lemon

Directions

Step 1

Start by soaking the dried codfish in cold water for 24-48 hours, changing the water approximately every 8 hours to remove excess salt.

Step 2

After desalting, rinse the codfish under cold water and set aside.

Step 3

Boil the baby potatoes in a large pot of water for about 15 minutes until they are tender but still firm. Once done, remove them from the pot and allow them to cool slightly.

Step 4

Peel and slice the carrots into medium-sized pieces.

Step 5

In the same pot of water used for the potatoes, add the codfish and carrots. Boil them together for around 10 minutes.

Step 6

While the fish and carrots are cooking, cut the broccoli into florets and set them aside.

Step 7

In a small saucepan, heat olive oil over low heat. Add minced garlic and cook until fragrant, about 2 minutes. Take care not to burn the garlic.

Step 8

Add vinegar to the garlic oil, stirring briefly, and then remove it from the heat.

Step 9

Drain the codfish and carrots from the pot, carefully removing the skin and bones from the codfish if necessary. Return the codfish to the pot, adding the broccoli florets.

Step 10

Steam the broccoli with the codfish for an additional 5 minutes or until the broccoli is tender.

Step 11

Arrange boiled potatoes, carrots, cod, and broccoli on a serving platter.

Step 12

Drizzle the garlic-infused olive oil over the entire dish.

Step 13

Season with black pepper and garnish with fresh parsley and lemon wedges for squeezing over the top before serving.

Step 14

Serve immediately to enjoy a delicious and healthy low sodium Bacalhau Cozido.

Nutrition Facts

Serving size	(3483.8g)

Amount per serving	% Daily Value*
Calories	2333.9

Total Fat 53.5g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 4.3g
Cholesterol 750mg	0%
Sodium 35650.1mg	0%
Total Carbohydrate 112.5g	0%
Dietary Fiber 18.7g	0%
Total Sugars 16.7g
Protein 327.1g	0%

Vitamin D 0IU	0%
Calcium 696.4mg	0%
Iron 17.4mg	0%
Potassium 3222.9mg	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: 21.5%

Protein: 58.4%

Carbs: 20.1%