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4.7 from 168 votes

Insalata di Baccalà (Italian Salt Cod Salad)

An authentic Italian recipe to prepare a simple salt cod dish. Often served during Lent.

Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Servings: 2
Calories: 622 kcal
Course: Side Dish
Cuisine: Italian

Ingredients

  • 12 oz piece salt cod (soaked for 12 to 36 hrs - see notes)
  • 2 Tbsp extra virgin olive oil
  • 2 cloves of garlic
  • 1 tsp fresh parsley (chopped)

Instructions

    Cup of Yum
  1. 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.
  2. Remove the fish and allow to drain well and cool. Break the piece or pieces of fish into bite sized pieces.
  3. Place on a serving plate or in a bowl. Sprinkle with parsley, garlic and drizzle generously with extra virgin olive oil.
  4. Toss gently and serve. Keep salt cod salad leftovers refrigerated.

Notes

  • Use the best quality ingredients you can find.
  • Depending on the size and thickness of the salt cod, rinse 2 or 3 times and one more time when removing from the water over the course of 12 to 36 hours.

Nutrition Information

Serving 4oz Calories 622kcal (31%) Carbohydrates 1g (0%) Protein 107g (214%) Fat 18g (28%) Saturated Fat 3g (15%) Polyunsaturated Fat 3g Monounsaturated Fat 11g Cholesterol 259mg (86%) Sodium 11959mg (498%) Potassium 2496mg (71%) Fiber 0.1g (0%) Sugar 0.03g (0%) Vitamin A 243IU (5%) Vitamin C 7mg (8%) Calcium 278mg (28%) Iron 4mg (22%)

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 622

% 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.