Italian · Lunch
Salt Cod Salad (Low-Calorie)
Flaked poached salt cod tossed with cherry tomatoes, black olives, celery, capers, and parsley over lettuce, finished with lemon juice and olive oil. The desalting-then-poaching technique keeps the fish tender and briny while minimal oil preserves the Italian baccalà salad's lean, light character.
$6
15 minsPrep
15 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
298Calories
38.2gProtein
11.4gFat
10.8gCarbs
4.9gSugar
3.1gFiber
3980mgSodium
145mgChol
1.9gSat Fat
870mgPotassium
115mgCalcium
2.4mgIron
4.1mcgVitamin B12
22mgVitamin C
low-calorie
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Soak salt cod in cold water 24 hours, changing water 3–4 times until mildly salty.
2
Heat
Poach desalted cod in simmering water over medium-low for 8–10 minutes until flesh flakes easily.
3
Assembly
Flake cooled cod into bite-sized pieces; toss with tomatoes, celery, olives, capers, garlic, and parsley. Drizzle with olive oil and lemon juice; season with pepper.
4
Plate
Arrange lettuce on plate, spoon salt cod mixture on top, and serve at room temperature.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g salt cod, desalted
- 1 cup150g cherry tomatoes
- 22 small celery stalk
- 1212 black olives, pitted
- 2 tsp2 tsp capers
- 2 clove2 clove garlic
- 2 tbsp2 tbsp fresh parsley
- 2 cup60g lettuce
- 2 tsp2 tsp olive oil
- 2 tbsp30ml lemon juice
- black pepper, to taste
