Heart-Healthy Bacalhau Cozido

Delight in the flavors of "Heart-Healthy Bacalhau Cozido," a wholesome twist on the classic Portuguese boiled cod dish that’s as nourishing as it is delicious. This recipe features tender salt cod fillets paired with vibrant red and green bell peppers, hearty red potatoes, carrots, and a drizzle of aromatic olive oil infused with garlic and fresh parsley. A splash of zesty lemon juice ties the dish together, while slow, gentle cooking retains the cod’s delicate texture and the vegetables' natural sweetness. Ideal for those seeking a low-sodium yet flavorful meal, this recipe highlights Mediterranean-inspired simplicity. Serve it with a crisp green salad or crusty whole-grain bread for a heart-healthy dinner that celebrates nourishing, rustic flavors the whole family will enjoy.

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 lb Salt cod fillets
• 4 medium Red potatoes
• 4 medium Carrots
• 1 large Red bell pepper
• 1 large Green bell pepper
• 1 large Onion
• 3 large Garlic cloves
• 2 tablespoons Olive oil
• 2 tablespoons Fresh parsley
• 1 tablespoon Lemon juice
• 0.5 teaspoon Ground black pepper
• 1 whole Bay leaf

Directions

Step 1

Place the salt cod fillets in a large bowl of water and soak them for at least 24 hours, changing the water every 8 hours to remove excess salt.

Step 2

Once the cod is desalted, cut it into small pieces, approximately 3 to 4 inches long.

Step 3

Peel the potatoes and carrots. Cut the potatoes into quarters and the carrots into large chunks. Slice both bell peppers into strips and slice the onion.

Step 4

In a large pot, bring water to a boil. Add a bay leaf, followed by the potatoes and carrots. Let them cook for about 10 minutes or until they start to soften.

Step 5

Add the cod pieces to the pot and let cook for another 10 minutes, ensuring the ingredients are just covered with water.

Step 6

Remove the pot from the heat, carefully lift out the cod and vegetables using a slotted spoon, and arrange them on a serving platter.

Step 7

In a small pan, heat olive oil over medium heat. Add sliced garlic and sauté until fragrant, ensuring the garlic does not burn. Low heat and thorough stirring can help prevent burning.

Step 8

Add the onion slices to the pan and cook until they become translucent. Then add the red and green bell peppers, cooking them until tender yet crispy, about 3-4 minutes.

Step 9

Mix in the lemon juice and parsley, then sprinkle with ground black pepper. Pour this hot olive oil mixture over the cod and vegetables on the serving platter.

Step 10

Serve the Heart-Healthy Bacalhau Cozido immediately with a simple green salad or whole-grain bread for a wholesome meal.

Nutrition Facts

Serving size	1540.3 grams (1540.3g)

Amount per serving	% Daily Value*
Calories	1084

Total Fat 30.90g	40%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 3.00g
Cholesterol 0mg	0%
Sodium 244mg	11%
Total Carbohydrate 192.80g	70%
Dietary Fiber 31.20g	111%
Total Sugars 40.90g
Protein 23.90g	48%

Vitamin D 0IU	0%
Calcium 301mg	23%
Iron 9mg	52%
Potassium 4871mg	104%

*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: 24.3%

Protein: 8.4%

Carbs: 67.4%