Baked Portuguese Bacalhau Casserole
Baked Portuguese Bacalhau Casserole layers tender, soaked salt cod with silky potatoes and sweet onions, all enriched by olive oil, garlic, and warm paprika. A touch of tomato and red pepper flakes adds gentle heat and depth, making it comforting yet lively. Serve it for a cozy family dinner or a festive weekend meal when you want classic Portuguese flavors.
- Prep20 mins
- Cook45 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Baked Portuguese Bacalhau Casserole, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 17 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 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.
- 33
- Heart Health
- 72
- Metabolic
- 34
- Digestive
- 39
- Inflammatory
- 58
- Performance
- 51
- General Wellness
- 1
Soak the salted cod in cold water overnight or for a few hours. Drain the water and repeat. Bring a large pot of water to a boil. Cook the cod for 5 minutes; drain and let it cool, keeping the cod in large pieces. Set aside.
- 2
Preheat the oven to 375 degrees F (190 degrees C).
- 3
In an 8x11 casserole dish, arrange half of the potato slices, then all of the cod, and all of the onions. Add the remaining potato slices on top. In a small bowl, combine the olive oil, garlic, parsley, pepper flakes, paprika, and tomato sauce. Pour the mixture evenly over the casserole.
- 4
Bake in the preheated oven for 45 minutes, or until the potatoes are tender.
- Calories 461.93 kcal High 23%
- Protein 29.57 g Good Source 59%
- Carbohydrate 28.64 g 10%
- Total Fat 26.74 g High 34%
- Saturated Fat 4.0 g High 20%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 65.67 mg High 22%
- Sodium 506.62 mg High 22%
- Dietary Fiber 4.05 g Moderate 14%
- Total Sugars 3.37 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 100.16 mg Low Source 8%
- Iron 1.71 mg Low Source 10%
- Potassium 1129.76 mg Good Source 24%
- Vitamin A 41.13 mcg Low Source 5%
- Vitamin C 2.93 mg Low Source 3%
- Vitamin D 151.2 mcg Good Source 756%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Baked Portuguese Bacalhau Casserole is made with 9 ingredients and serves 6. It takes about 1 hr 5 mins and is rated medium. Key ingredients include Diced Onion, Fresh Parsley, Minced Garlic, and Olive Oil. Each serving provides about 461.93 kcal, and is a good source of protein.
Recipe Questions
- What is Baked Portuguese Bacalhau Casserole made of?
- The main ingredients are Diced Onion, Fresh Parsley, Minced Garlic, Olive Oil, Paprika. The full list of 9 is above.
- How long does it take to make Baked Portuguese Bacalhau Casserole?
- About 1 hr 5 mins in total: 20 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 461.93 kcal. The full nutrition breakdown is above.
- Is Baked Portuguese Bacalhau Casserole easy to make?
- This recipe is rated medium, with 9 ingredients and 4 steps.
- Is Baked Portuguese Bacalhau Casserole healthy?
- Baked Portuguese Bacalhau Casserole has an easyChef Pro health score of 52/100. Per serving, it provides 461.93 calories and 29.57 g of protein, or 59% of the Daily Value. It is a good source of potassium and vitamin D. Worth noting per serving: sodium at 506.62 mg (22% of the Daily Value) and saturated fat at 4.0 g (20% of the Daily Value). It contains Fish, Tomatoes, Garlic 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.
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