AI-generated photo.
Portuguese · Iconic · Portugal
Bacalhau à brás
Also called bacalhau à brás
Bacalhau à brás, a dish from Portugal.
Pai editors’ mark 4 / 5
Plan, list, and collections
Bacalhau à brás is cooked in Portugal as its own dish. Salt cod is traditional; oil-packed tuna stands in. Fry matchstick potato, then scramble eggs and fish through them. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
60
Health score
Balanced
Moderate
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 18%
- Carbs 30%
- Fat 52%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Watch · High protein
Protein is about 18.7 g, under the 25 g mark.
Watch · Low sodium
About 1120 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Kalamata olive135 kcal
- Potato96 kcal
- Egg72 kcal
- Olive oil62 kcal
- Canned tuna in water41 kcal
- Yellow onion18 kcal
Glycemic load
Estimated glycemic load for this count: 18.2. The bands come from the ingredient table.
Portion
One serving, as written, is about 424 kcal.
Allergens. Egg, Fish
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 424 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 424 kcal | 21% |
| Protein | 18.7 g | 37% |
| Carbohydrate | 31.2 g | 11% |
| Fiber | 5.8 g | 21% |
| Total sugars | 3.1 g | 6% |
| Fat | 24.4 g | 31% |
| Saturated fat | 4.1 g | 21% |
| Cholesterol | 202 mg | 67% |
| Sodium | 1120 mg | 49% |
| Potassium | 766 mg | 16% |
| Calcium | 67 mg | 5% |
| Iron | 3 mg | 17% |
| Magnesium | 51 mg | 12% |
| Zinc | 1.4 mg | 13% |
| Vitamin A | 96 mcg | 11% |
| Vitamin C | 32.9 mg | 37% |
| Vitamin D | 1.5 mcg | 8% |
| Vitamin E · estimate | 2.2 mg | 15% |
| Vitamin K · estimate | 129 mcg | 108% |
| Thiamin (B1) | 0.2 mg | 13% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin (B3) | 5.9 mg | 37% |
| Vitamin B6 · estimate | 0.8 mg | 45% |
| Folate · estimate | 90 mcg | 23% |
| Vitamin B12 | 1.6 mcg | 67% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Sodium is high, mostly from salt, fish sauce, soy, or cured seasonings.
- A middle path: useful food, with one or two numbers worth watching.
- Fish here is a commonly eaten, lower-mercury choice when fully cooked. Follow your own pregnancy fish guidance.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Wide skillet
- Scale
- Spatula
- Timer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Canned tuna in water2 cans180 g
Potato3 potatoes500 g
Egg4 eggs200 g
Yellow onion1 onion180 g
Kalamata olive1.5 cups300 g
Olive oil2 tbsp30.77 ml
Flat-leaf parsley0.5 cup15 g
Kosher salt1 tsp4 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set out a scale and the equipment for Bacalhau à brás. Heat to medium-high heat, pan about 375°F / 190°C and give it 5 minutes so the surface is actually hot. Weigh canned tuna in water, potato, egg, yellow onion, kalamata olive, olive oil, flat-leaf parsley, kosher salt. Bacalhau à brás is cooked in Portugal as its own dish. Salt cod is traditional; oil-packed tuna stands in. Fry matchstick potato, then scramble eggs and fish through them. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Heat 5 min
AI-generated photo.
2Bacalhau à brás is cooked in portugal. Also called bacalhau à brás. Sauté means movement. If the food sits still the whole time, it is steaming.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Bacalhau à brás, until the edges take a little color. Pat the surface dry before it hits the pan, or it will steam instead of brown.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Bacalhau à brás at medium-high heat, pan about 375°F / 190°C. Start checking at 16 minutes. Bacalhau à brás is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was medium-high heat, pan about 375°F / 190°C.
Sauté 16 min
- 🇵🇹 PortugalSouthern Europeportugal-bacalhau-step-4
Bacalhau à brás, step 5
Step 5 · Bacalhau à brás
5Check the center of Bacalhau à brás, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇵🇹 PortugalSouthern Europeportugal-bacalhau-step-5
Bacalhau à brás, step 6
Step 6 · Rest 5 min
6Rest Bacalhau à brás for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in portugal, with the sauce or garnish that belongs to it. Film Bacalhau à brás in this shot order and no other: a spoon making a path through the sauce; fish just turning opaque and flaking; liquid going in and lifting the fond; the slice or ladle hitting a warm plate. Slate words for the editor: ramekin, lacquer, crisp, quiet, flint, sable, griddle, whisk, reduce, frost.
Rest 5 min
How you know it is done
Bacalhau à brás is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was medium-high heat, pan about 375°F / 190°C.
If it goes wrong
- Bacalhau à brás looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Bacalhau à brás turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Bacalhau à brás, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Bacalhau à brás is cooked by saute in Portugal. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook seafood until it is done through. This is a common cooking fish or shellfish, not a high-mercury choice.
Allergens in the required list: Egg, Fish.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.