Insalata di Baccalà (Italian Salt Cod Salad)
User Reviews
4.7
Insalata di Baccalà (Italian Salt Cod Salad)
Description
This traditional Italian salad begins with salt cod soaked for 12 to 36 hours to remove excess salt. The fish is then boiled until tender, broken into bite-sized pieces, and combined with chopped fresh parsley, garlic, and a generous drizzle of extra virgin olive oil. The olive oil binds the flavors and adds richness.
The resulting salad showcases the flaky salt cod with a mild saltiness balanced by the herbal brightness of parsley and pungent garlic. It can be served as an appetizer or light dish, demonstrating how minimal ingredients and careful preparation bring out the best in salt cod.
Proper soaking is essential to reduce saltiness while maintaining the characteristic flavor. Repeated rinsing over the days ensures the cod is palatable and ready for cooking. This salad is typically served fresh, with leftovers kept refrigerated.
Ingredients
- 12 oz salt cod soaked for 12 to 36 hrs - see notes, piece
- 2 Tbsp extra virgin olive oil
- 2 cloves of garlic
- 1 tsp parsley chopped, fresh
Instructions
- Place the presoaked fish in a pan of cold water and bring to a boil. Cook for 4 to 5 minutes, or longer if the fish is a thicker piece, as long as it is cooked properly.
- Remove the fish and allow to drain well and cool. Break the piece or pieces of fish into bite sized pieces.
- Place on a serving plate or in a bowl. Sprinkle with parsley, garlic and drizzle generously with extra virgin olive oil.
- Toss gently and serve. Keep salt cod salad leftovers refrigerated.
Notes
- Use the best quality salt cod available for best flavor.
- Soak the cod in cold water for 12 to 36 hours, rinsing 2-3 times during soaking to remove excess salt.
- Cook the cod thoroughly until tender, adjusting time for thickness.
- Keep leftover salad refrigerated and consume within a few days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 622 kcal
% Daily Value*
| Serving | 4oz | |
| Calories | 622kcal | 31% |
| Carbohydrates | 1g | 0% |
| Protein | 107g | 214% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 259mg | 86% |
| Sodium | 11959mg | 498% |
| Potassium | 2496mg | 53% |
| Fiber | 0.1g | 0% |
| Sugar | 0.03g | 0% |
| Vitamin A | 243IU | 5% |
| Vitamin C | 7mg | 8% |
| Calcium | 278mg | 28% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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