Mediterranean Diet Bacalhau Cozido

Experience the wholesome charm of Mediterranean cuisine with this delightful Mediterranean Diet Bacalhau Cozido. This healthy and flavorful one-pot dish features tender, desalted salted cod (bacalhau) simmered with hearty potatoes, sweet carrots, and vibrant red bell peppers in a fragrant broth infused with bay leaves, garlic, and olive oil. Perfectly balanced with fresh parsley and a squeeze of lemon, this traditional recipe celebrates the simplicity and nutritional benefits of the Mediterranean diet. Ready in just about an hour, it’s the ideal meal for weeknights or cozy family dinners. Discover how easy it is to create this nutritious and satisfying classic while savoring its rich, authentic flavors that transport you straight to the Mediterranean coast.

Nutriscore Rating: 63/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams salted cod (bacalhau)
• 4 tablespoons olive oil
• 4 medium potatoes
• 2 medium carrots
• 1 large red bell pepper
• 1 large onion
• 2 bay leaves
• 3 garlic cloves
• 1 teaspoon black pepper
• 2 tablespoons fresh parsley
• 1 lemon
• 2 liters water

Directions

Step 1

Start by soaking the salted cod in cold water for 24 to 48 hours, changing the water every 8 hours to remove excess salt.

Step 2

Once the cod is desalted, drain and pat it dry using paper towels. Set aside.

Step 3

Peel and cut the potatoes and carrots into thick slices. Slice the red bell pepper in strips and the onion into rings. Mince the garlic cloves.

Step 4

In a large pot, bring 2 liters of water to a boil. Add bay leaves and black pepper.

Step 5

Once boiling, reduce the heat to medium and add the olive oil, potatoes, carrots, red bell pepper, onion, and minced garlic.

Step 6

Allow the vegetables to cook for about 15 minutes or until the potatoes begin to soften.

Step 7

Carefully add the desalted cod fillets on top of the vegetables. Cover the pot and cook for another 15-20 minutes, or until the fish is cooked through and flaky.

Step 8

Once cooked, remove the pot from heat. Serve the bacalhau cozido in shallow bowls, distributing the vegetables evenly.

Step 9

Drizzle with extra olive oil and a squeeze of fresh lemon juice before garnishing with chopped parsley.

Step 10

Enjoy your Mediterranean Diet Bacalhau Cozido warm, savoring the blend of delicate flavors that are typical of Mediterranean cuisine.

Nutrition Facts

Serving size	(3894.9g)

Amount per serving	% Daily Value*
Calories	2901.9

Total Fat 70.9g	0%
Saturated Fat 11.7g	0%
Polyunsaturated Fat 5.5g
Cholesterol 750mg	0%
Sodium 35352.3mg	0%
Total Carbohydrate 215.8g	0%
Dietary Fiber 30.0g	0%
Total Sugars 29.3g
Protein 336.2g	0%

Vitamin D 0IU	0%
Calcium 689.4mg	0%
Iron 22.4mg	0%
Potassium 5473.4mg	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: 22.4%

Protein: 47.3%

Carbs: 30.3%