Bacalhau Portuguese ao Forno (Salt Cod with Tomatoes and Olives)
Salt cod, potatoes, onions, and tomatoes bake together into a hearty one-dish meal, with lemon and bay leaves lending bright, aromatic notes. Black olives and fresh parsley finish the flaky fish and tender vegetables, making this a comforting dinner for a family meal or relaxed gathering.
- Prep25 mins
- Cook33 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Bacalhau Portuguese ao Forno (Salt Cod with Tomatoes and Olives), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 26 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 69
- Heart Health
- 68
- Metabolic
- 29
- Digestive
- 47
- Inflammatory
- 66
- Performance
- 57
- General Wellness
- 1
Soak the cod in a large bowl of water in the refrigerator for 24 hours, changing the soaking water 4 times to remove excess salt.
- 2
Drain the cod; add lemon juice and salt. Let it marinate in the refrigerator for about 1 hour.
- 3
Preheat the oven to 350 degrees F (175 degrees C).
- 4
Arrange layers of cod, potatoes, onions, and tomatoes in a large baking dish. Place the bay leaves on top. Drizzle olive oil over the layers and season with salt.
- 5
Bake in the preheated oven until the potatoes are tender and the cod flakes easily with a fork, about 30 minutes. Add olives and parsley and continue baking until heated through, about 3 minutes more.
- Calories 229.37 kcal Moderate 11%
- Protein 21.95 g Good Source 44%
- Carbohydrate 19.77 g 7%
- Total Fat 7.32 g Moderate 9%
- Saturated Fat 0.64 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 48.76 mg Moderate 16%
- Sodium 147.2 mg Moderate 6%
- Dietary Fiber 2.6 g Low Source 9%
- Total Sugars 1.64 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 51.39 mg Low Source 4%
- Iron 0.93 mg Low Source 5%
- Potassium 941.18 mg Good Source 20%
- Vitamin A 18.26 mcg Low Source 2%
- Vitamin C 24.33 mg Good Source 27%
- Vitamin D 113.4 mcg Good Source 567%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Bacalhau Portuguese ao Forno (Salt Cod with Tomatoes and Olives) is made with 16 ingredients and serves 8. It takes about 58 mins and is rated medium. Key ingredients include Black Olives, Diced Onion, Diced Tomatoes, and Dried Bay Leaves. Each serving provides about 229.37 kcal, and is a good source of protein.
Recipe Questions
- What is Bacalhau Portuguese ao Forno (Salt Cod with Tomatoes and Olives) made of?
- The main ingredients are Black Olives, Diced Onion, Diced Tomatoes, Dried Bay Leaves, Fresh Basil. The full list of 16 is above.
- How long does it take to make Bacalhau Portuguese ao Forno (Salt Cod with Tomatoes and Olives)?
- About 58 mins in total: 25 mins to prepare and 33 mins to cook.
- How many calories are in one serving?
- One serving provides about 229.37 kcal. The full nutrition breakdown is above.
- Is Bacalhau Portuguese ao Forno (Salt Cod with Tomatoes and Olives) easy to make?
- This recipe is rated medium, with 16 ingredients and 5 steps.
- Is Bacalhau Portuguese ao Forno (Salt Cod with Tomatoes and Olives) healthy?
- Bacalhau Portuguese ao Forno (Salt Cod with Tomatoes and Olives) has an easyChef Pro health score of 57/100. Per serving, it provides 229.37 calories and 21.95 g of protein, or 44% of the Daily Value. It is a good source of potassium, vitamin C and vitamin D. Worth noting per serving: sodium at 147.2 mg (6% of the Daily Value). It contains Citrus, Fish, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required