A Taste of Portugal: Redefining Comfort Food for a Lighter Palate
As I began to explore my cultural roots, I realized that I had limited knowledge of Portuguese cuisine beyond the dishes I enjoyed at family gatherings or local restaurants. When I moved further away from the city, I found myself missing the vibrant flavors and aromas of Portuguese food. Despite many dishes being aligned with the Mediterranean diet, some of my nostalgic favorites, like Bacalhau com Natas, were heavier in fat and carbohydrates than I preferred. So redefining comfort food was important.
Undeterred by the challenge, I took it upon myself to recreate the classic Bacalhau com Natas, a beloved staple of Portuguese cuisine and a highlight of my family’s Christmas Eve dinners. My goal was to develop a healthier version of the dish that retained its traditional charm while aligning with my dietary preferences. Through careful experimentation and ingredient swaps, I managed to strike a balance between preserving the essence of the original recipe and creating a lighter, more nutritious meal that still captured the essence of my cultural heritage.
A Taste of History: Exploring the Origins of Salted Cod in Portuguese Culture
Salted cod has a rich history in Portuguese cuisine, dating back to the 14th century. Portuguese fishermen would journey to Norway and Canada, returning home with a bountiful catch that needed preservation for long-term storage (1). Salting the cod became a practical solution to prevent spoilage, given the lack of refrigeration at the time. This method has endured, and salted cod remains an integral part of Portuguese gastronomy, gracing dinner tables and holding a place of honor during festive occasions like Christmas. (2).
A Lighter Take on Tradition: Healthier Salted Cod with Cream – Bacalhau com Natas
As previously mentioned, Bacalhau com Natas typically includes white potatoes, béchamel sauce, onions, and cod. To create a healthier version, I modified the recipe by replacing the traditional white potatoes with a mashed mixture of high-fiber vegetables, like cauliflower. This swap retains the creaminess of the original dish while boosting its nutritional value. Additionally, I chose to incorporate a roux and opted for a lighter cooking method, rather than frying the potatoes, to further reduce the fat content. These adjustments preserve the essence of the traditional Portuguese dish while introducing a lighter, more health-conscious twist.
To create a lighter and more nutritious Bacalhau com Natas, I made a few key ingredient swaps. First, I replaced the traditional béchamel sauce with 5% half-and-half cream thickened with cornstarch, successfully reducing the fat content while maintaining a rich and creamy consistency.
For the second swap, I reduced the amount of potatoes used in the original recipe and introduced cauliflower, a low-carb alternative that enhances the dish’s nutritional profile and adds a subtle, yet delicious flavor. This substitution is also an excellent way to sneak more vegetables into your meal, making it a great option for picky eaters.
Lastly, instead of using cream in the mashed potatoes, I opted for vegetable broth, herbs, and spices. This change further reduces the fat content while infusing the dish with an aromatic blend of flavors that complement the salted cod and creamy sauce.
By implementing these modifications, I was able to transform the traditional Bacalhau com Natas into a healthier and equally satisfying meal.
Perfecting Bacalhau com Natas: Secrets to Achieving the Ideal Cod Flavor and Texture
Properly desalting cod is crucial for bringing out its best flavors and texture in a dish. While some grocery stores offer pre-desalted cod, additional desalting at home can further enhance the taste. To achieve this, many recipes recommend soaking the cod in water for 24 hours, changing the water every 8 hours.
My grandmother and mother shared a family secret with me: soaking the cod in milk for the final 8 hours of the process. This unique approach not only helps remove excess salt but also imparts a delicate texture to the fish, elevating the overall tasting experience.
Streamlining Tradition: Time-Saving Techniques for a Perfect Bacalhau com Natas
Preparing Bacalhau com Natas requires some time and effort, making it an ideal dish for weekends or holidays when you can dedicate more attention to the cooking process. To streamline preparation, consider cooking and prepping components, such as the cod and mash, the day before and storing them in the refrigerator overnight. This approach ensures a more efficient and enjoyable cooking experience.
Additionally, this dish can be easily frozen, making it a perfect choice for meal prepping and ensuring a warm, comforting meal is readily available after a long day at work. Once the cod and mash are prepared, assemble the casserole by layering the cod filling and topping it with the mash. To achieve a crispy, golden-brown finish without adding cheese, brush the potato topping with an egg wash, which not only creates a beautiful appearance but also adds a bit of extra protein.
Bacalhau com Natas: Portuguese Cod and Creamy Mash Casserole
Equipment
- 1 Sauce pan
- 1 Convection Oven
- 1 Casserole dish 8 x 8
- 1 Pot
Ingredients
- 1 tbsp avocado oil
- 1 lrg onion
- 4 cloves garlic
- 16 oz Cod Salted preferred
- 0.5 head cauliflower
- 3 med-lrg Potatoes Yukon gold
- 500 mls half and half cream 5% or less
- 1 Egg To create an egg wash to add colour.
- 1 cup milk/water to cover salted cod to desalt prior to cooking (1:3 ratio)
- 0.5 cup vegetable broth for mashed caulflower and potatoes
- 1 tbsp butter
- 1 pinch salt
- 1 pinch cracked black pepper
Instructions
- If you are using fresh cod, please skip this instruction. If using salted cod, you can either buy cod that has been soaked in water to remove the salt, or you can desalt the cod by soaking it in water or milk for at least 2 days before cooking.
- Preheat oven to 380 degrees fahrenheit.
- Fill 2 pots with water and bring to a boil.
- Boil the cod until fork tender
- Peel and quarter the potatoes and cut the cauliflower into pieces of the same size.
- Add potatoes and caulflower and bring to a boil until fork tender.
- Strain potatoes and caulflower. Mash them and add 2 minced garlic cloves, vegetable broth with butter until creamy and thick. Set aside.
- Preheat sauce pan with avocado oil on low to medium heat.
- Mince the remainder of the garlic cloves and onion and add to heated sauce pan and cook until caramelized.
- Add desalted cod to sauce pan with half and half cream and cook until thickened.
- Transfer cod in the sauce pan to a casserole dish and cover the bottom.
- Add potato mash to the casserole dish over the cod.
- Beat the egg, add water to create an egg wash and spread on the potatoes before adding it into the oven.
- Cook casserole for 45-50 min at 380 or until the potato topping is browned from the egg wash.
- Serve with broccoli or a green salad. Don't forget the olives (kalamata or stuffed olives with pimento. Bacalhau com Natas is fantastic with them.
Balancing Flavors: Light and Flavorful Side Dishes to Compliment Bacalhau com Natas
Given the rich and creamy nature of Bacalhau com Natas, it’s ideal to pair it with a light side dish. The addition of cauliflower in the dish makes it versatile for various sides. In the summer, a fresh green salad with a homemade vinaigrette provides a delightful balance. During winter, garlic-roasted green beans serve as an excellent complement, adding warmth and depth to the meal.
Finally, don’t overlook the addition of marinated olives, as their salty and sweet flavors create a perfect harmony when paired with Bacalhau com Natas. Whether you choose to top the dish with olives or incorporate them into your salad, they are sure to elevate your dining experience.
Nutritional Balance: Customizing Bacalhau com Natas to Suit Your Dietary Goals
Bacalhau com Natas is a delicious and adaptable dish that can be modified to accommodate various dietary preferences and health goals. To reduce fat and carbohydrate content, consider replacing the traditional cream with a lighter option, such as reduced-fat half-and-half. Additionally, swapping some of the potatoes for lower-carb alternatives, like roasted cauliflower or turnip, helps maintain the dish’s comforting texture while lowering its overall carb count. By incorporating these conscious modifications, you can continue to enjoy the rich and satisfying flavors of Portuguese cuisine while aligning with your personal dietary needs and preferences.
