Italian · Lunch
Salt Cod Salad (High-Protein)
Salt cod is soaked, poached, and flaked over cannellini beans, boiled egg, roasted red pepper, olives, and celery, dressed with lemon and olive oil. The extra beans and egg lift protein well beyond a classic baccala salad while keeping the briny, herbaceous Mediterranean character intact.
$7
20 minsPrep
20 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
510Calories
53.8gProtein
24.2gFat
23.1gCarbs
2.8gSugar
7.8gFiber
2340mgSodium
325mgChol
4.3gSat Fat
975mgPotassium
148mgCalcium
4.7mgIron
4.1mcgVitamin B12
44mgVitamin C
gluten-free
low-carb
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Soak salt cod in cold water 24 hours, changing water 3–4 times until mildly salty. Rinse, pat dry, cut into 2 pieces.
2
Poach
Place cod in a saucepan, cover with cold water, bring to a bare simmer over medium heat, and cook 8–10 minutes until opaque and flaking easily.
3
Build
Cool cod 10 minutes, flake into chunks discarding skin and bones, then toss with cannellini beans, roasted pepper, celery, olives, capers, garlic, and parsley.
4
Finish
Whisk olive oil, lemon juice, salt, and black pepper until emulsified, pour over salad, and toss gently.
5
Plate
Transfer salad to a plate, top with halved hard-boiled egg, and serve at room temperature.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g salt cod, desalted
- 1 cup90g, about half a 15 oz can cannellini beans
- 22 large eggs, hard-boiled
- 2/3 cup110g roasted red bell pepper
- 22 celery stalk
- 1616 green olives, pitted
- 2 tbsp2 tbsp capers
- 4 tbsp60ml extra virgin olive oil
- 2 tbsp30ml lemon juice
- 2 tbsp2 tbsp fresh parsley
- 11 small garlic clove
- a pinch of salt
- a pinch of black pepper
