Bacalhau com Natas

Bacalhau com Natas is a creamy and savory Portuguese dish featuring salted cod layered with a rich sauce, perfect for a comforting keto lunch. This Brazilian variation offers a delightful twist, making it both satisfying and low in carbohydrates.

Ingredients

• Salted cod - 250 grams
• Heavy cream - 200 ml
• Olive oil - 2 tablespoons
• Butter - 1 tablespoon
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Cauliflower - 200 grams, riced
• Parmesan cheese - 50 grams, grated
• Black pepper - to taste
• Paprika - 1 teaspoon
• Fresh parsley - for garnish

Steps

1. Soak the salted cod in water for 24 hours, changing the water several times to remove excess salt.
2. After soaking, drain and rinse the cod, then place it in a pot with fresh water. Bring to a boil and cook for 15 minutes until tender. Drain and let cool.
3. Once cooled, flake the cod into bite-sized pieces, removing any bones.
4. In a skillet, heat olive oil and butter over medium heat. Add the chopped onion and garlic, cooking until softened and fragrant, about 5 minutes.
5. Add the riced cauliflower to the skillet, stirring to combine. Cook for another 5 minutes until the cauliflower is tender.
6. Reduce the heat to low and stir in the heavy cream, adding the flaked cod, black pepper, and paprika. Mix well and let it simmer for 5 minutes.
7. Transfer the mixture to a baking dish and sprinkle the grated Parmesan cheese evenly over the top.
8. Preheat the oven to 180°C (350°F) and bake for 15-20 minutes, or until the top is golden and bubbly.
9. Remove from the oven, garnish with fresh parsley, and serve warm.

Nutrition

• Calories: 520
• Protein: 40 g
• Carbs: 6 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 700 mg
• Cholesterol: 150 mg
• Total Fat: 36 g
• Saturated Fat: 15 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from cod, which support heart health.
• High in protein, aiding in muscle repair and growth.

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