Arroz de Bacalhau

Arroz de Bacalhau is a traditional Brazilian rice dish infused with the rich flavors of salted cod and a medley of vegetables. This hearty meal is not only delicious but also a great source of protein and nutrients.

Ingredients

• Bacalhau (salted cod) - 200 grams
• Jasmine rice - 1 cup (200 grams)
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Bell pepper (red) - 1 medium, diced
• Tomato - 1 medium, diced
• Olive oil - 2 tablespoons
• Black olives - 50 grams, sliced
• Parsley - 2 tablespoons, chopped
• Vegetable broth - 2 cups (500 ml)
• Salt - to taste
• Black pepper - to taste
• Lemon - 1, for garnish

Steps

1. Soak the salted cod in cold water for 24 hours, changing the water several times to remove excess salt.
2. After soaking, drain the cod, place it in a pot, cover with fresh water, and boil for 10 minutes. Remove from heat, let cool, and flake the fish into bite-sized pieces.
3. In a large skillet, heat olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until soft and translucent, about 3-4 minutes.
4. Add the diced bell pepper and tomato to the skillet, and cook for another 5 minutes until the vegetables are tender.
5. Stir in the flaked bacalhau and black olives, and cook for 2-3 minutes until heated through.
6. Add the rice to the skillet, stirring to combine with the vegetable mixture.
7. Pour in the vegetable broth, season with salt and black pepper, and bring to a boil.
8. Reduce heat to low, cover, and simmer for 20 minutes or until the rice is cooked and the liquid is absorbed.
9. Remove from heat, fluff the rice with a fork, and stir in the chopped parsley before serving.
10. Garnish with lemon wedges and additional parsley if desired.

Nutrition

• Calories: 520
• Protein: 36 g
• Carbs: 65 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 850 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids from cod, promoting heart health.

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