Cod Fish with Cream: A Traditional Portuguese Delight

 🐟 Cod Fish:

Origins, Season & Portuguese Cream Recipe

📌 Introduction

Cod fish, known as bacalhau in Portugal, is more than a dish—it's a cultural treasure. With over a thousand ways to prepare it, cod fish has long been a favorite in Portuguese kitchens. Whether baked, grilled, or in creamy casseroles, this fish tells a tale of history, tradition, and flavor.

Today, we’ll dive into its origin, the best season to enjoy it, explore its health and beauty benefits, and share a step-by-step recipe for Cod Fish with Cream, one of Portugal’s most cherished comfort foods.

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💪 Health & Beauty Benefits of Cod Fish

Cod fish isn’t just delicious—it’s also a nutrient-rich source of health and beauty.

✅ Health Benefits:

• Rich in Omega-3 fatty acids
  Helps reduce inflammation, improve heart health, and regulate cholesterol.

• High-quality protein
  Supports muscle building, energy, and metabolic function.

• Low in fat & calories
  A lean option ideal for weight-conscious diets.

• Brain booster
  Promotes mental clarity and memory with vitamin B12 and selenium.

• Bone support
  Contains vitamin D and phosphorus, essential for strong bones.

✨ Beauty Benefits:

• Glowing skin
  Omega-3s help reduce fine lines and support skin elasticity.

• Stronger hair
  Provides nourishment for shiny, resilient hair strands.

• Acne control
  Anti-inflammatory nutrients soothe skin and reduce breakouts.

• Healthy nails and skin
  Packed with amino acids and zinc for tissue regeneration.

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🌍 Origin of Cod Fish

Cod has been consumed for centuries. The Portuguese began preserving cod by drying and salting it in the 15th century during maritime explorations. Since fresh cod wasn’t available locally, preserved cod became a staple.

It’s imported mostly from the North Atlantic (Norway, Iceland, and Canada) and has been deeply woven into Portuguese culinary identity ever since.

Dried and salted Cod fish ready to prepare

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🍂 Cod Fish Season

Cod is available year-round thanks to traditional preservation methods. However, it holds special cultural value during major Portuguese holidays, especially:

• 🎄 Christmas

• ✝️ Easter

• 🇵🇹 National Holidays

✔️ Best time to enjoy fresh or lightly salted cod: Autumn to early Spring
✔️ Most common form: Dried and salted cod (bacalhau seco)

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🍽️ How to Make Portuguese Cod Fish with Cream (Bacalhau com Natas)

A comforting classic—Cod Fish with Cream, straight from Portugal

A rich, creamy casserole of shredded cod, onions, potatoes, and cream—this dish is pure comfort!

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🧂 Ingredients:

• 500g dried salted cod fish

• 500g potatoes (cut into cubes)

• 2 medium onions (sliced)

• 3 garlic cloves (minced)

• 1 bay leaf

• 3 tbsp olive oil

• 200ml heavy cream

• 100ml milk

• 2 tbsp butter

• 2 tbsp flour

• Salt and pepper to taste

• Nutmeg (optional)

• Grated cheese for topping (optional)

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👨‍🍳 Preparation Instructions:

Step 1: Desalt the Cod
Soak the cod in water for 48 hours, changing the water every 8 hours.
Boil it for 10 minutes, then shred into flakes.

Step 2: Fry the Potatoes
Fry the diced potatoes until golden. Drain and set aside.

Step 3: Sauté Onion & Garlic
In olive oil, cook the onions, garlic, and bay leaf until soft.
Add shredded cod and stir gently. Remove bay leaf.

Step 4: Make the White Sauce
Melt butter, add flour and cook briefly.
Slowly whisk in milk and cream until thickened.
Season with salt, pepper, and nutmeg.

Step 5: Assemble & Bake
Preheat oven to 180°C (350°F).
Mix cod-onion mixture with potatoes and half the sauce.
Transfer to baking dish, top with remaining sauce and cheese.
Bake for 30 minutes until golden and bubbly.

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View of a typical Portuguese dish, named Bacalhau à Lagareiro

Preparing the savory base

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🧀 Serving Suggestion

Serve it warm with green salad or steamed vegetables, and pair with chilled Portuguese white wine for a full, nourishing experience.

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📣 Call to Action

Love traditional Portuguese food with health benefits?
Share this recipe with your friends and try it at home!
👉 Tag us on Instagram with your version of #BacalhauComNatas
💬 Leave a comment if you’ve tried it—we love hearing from you!

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⚠️ Disclaimer

This blog is for informational and culinary purposes only. Always check for allergens before preparing or consuming food.