Maria's Portuguese Bacalau

Gluten Free
Health score
38%
Maria's Portuguese Bacalau
120 min.
8
536kcal

Suggestions

Ingredients

  • 10  olives black pitted
  • tablespoons butter 
  •  eggs hard cooked chopped
  • 0.5 cup parsley fresh divided chopped
  • cloves garlic divided chopped
  • 10  olives green pitted
  • 0.8 cup olive oil 
  • servings pepper freshly ground to taste
  • 1.5 teaspoons pepper flakes red
  • pounds cod fish dried salted
  •  onions yellow thinly sliced
  •  yukon gold potatoes 

Equipment

  • bowl
  • frying pan
  • oven
  • pot
  • baking pan

Directions

  1. Soak the dried salted cod in cold water for 24 hours, changing the water several times.
  2. Bring a large pot of water to a boil.
  3. Add the soaked cod, and boil for about 5 minutes, or until fish flakes easily with a fork.
  4. Remove cod from water, and save water for cooking potatoes.
  5. Remove skin and bones from the cod, and flake the meat into pieces using a fork. Set fish aside in a large bowl.
  6. In a small bowl, stir together the olive oil, 1 clove of garlic, 1 tablespoon of parsley, red pepper flakes, and black pepper.
  7. Pour over the fish, and toss lightly to coat.
  8. Preheat the oven to 350 degrees F (175 degrees C).
  9. Place the potatoes into the fish water, and bring to a boil. Cook for 20 minutes, or until tender.
  10. Drain under cool water, peel and cut into 1/4 inch slices.
  11. While the potatoes are cooking, melt the butter in a large skillet over medium heat.
  12. Add the onions, and saute until golden and caramelized. Stir one clove of garlic into the onions. Set aside.
  13. Layer half of the potato slices in the bottom of a greased 8x11 inch baking dish. Cover with half of the cod, then half of the onions. Repeat layers, ending with onion.
  14. Bake for 15 minutes in the preheated oven, until lightly browned. Before serving, garnish the top with green and black olives, and hard-cooked eggs.
  15. Sprinkle with remaining parsley.

Nutrition Facts

Calories536kcal
Protein58.97%
Fat26.57%
Carbs14.46%

Properties

Glycemic Index
31.84
Glycemic Load
11.56
Inflammation Score
-9
Nutrition Score
39.128695695297%

Flavonoids

Apigenin
8.1mg
Luteolin
0.13mg
Isorhamnetin
1.38mg
Kaempferol
0.92mg
Myricetin
0.58mg
Quercetin
6.2mg

Nutrients percent of daily need

Calories:535.78kcal
26.79%
Fat:15.37g
23.65%
Saturated Fat:4.85g
30.32%
Carbohydrates:18.82g
6.27%
Net Carbohydrates:15.86g
5.77%
Sugar:2.23g
2.48%
Cholesterol:276.9mg
92.3%
Sodium:8207.32mg
356.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:76.75g
153.49%
Selenium:176.26µg
251.79%
Vitamin B12:11.63µg
193.77%
Phosphorus:1182.97mg
118.3%
Vitamin B6:1.32mg
65.89%
Vitamin K:67.27µg
64.07%
Potassium:2123.04mg
60.66%
Vitamin B3:9.57mg
47.87%
Magnesium:179.62mg
44.9%
Vitamin D:5.09µg
33.91%
Vitamin C:27.97mg
33.91%
Vitamin E:4.75mg
31.67%
Vitamin B1:0.41mg
27.28%
Vitamin B2:0.45mg
26.22%
Vitamin B5:2.57mg
25.67%
Iron:4.25mg
23.59%
Calcium:225.18mg
22.52%
Vitamin A:889.21IU
17.78%
Copper:0.33mg
16.51%
Zinc:2.43mg
16.22%
Folate:64.48µg
16.12%
Manganese:0.27mg
13.32%
Fiber:2.96g
11.85%
Source:Allrecipes