Spanish · Lunch
Salt Cod and Pepper Salad (High-Protein)
Flaked salt cod is poached then tossed with roasted red peppers, hard-boiled eggs, and white beans over greens, finished with sherry vinegar, olive oil, garlic and parsley. Extra cod and eggs push protein well past a standard version while staying crisp, tangy, and Mediterranean in character.
$7
20 minsPrep
15 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
486Calories
52.3gProtein
22.8gFat
21.4gCarbs
4.8gSugar
6.9gFiber
1380mgSodium
436mgChol
4.6gSat Fat
980mgPotassium
150mgCalcium
4.3mgIron
3.8mcgVitamin B12
58mgVitamin C
gluten-free
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Soak the salt cod fillet in cold water in the fridge for 12 hours, changing water two to three times until tender and mildly salty.
2
Heat
Place the desalted cod in a small saucepan, cover with fresh water, bring to a bare simmer over medium-low heat, and poach for 8 minutes until the flesh flakes easily.
3
Heat
In a separate pot, cover the eggs with water, bring to a boil over high heat, reduce to medium, and boil 9 minutes until yolks are fully set.
4
Plate
Flake the cooled cod into large pieces, toss with beans, roasted pepper, arugula, red onion, and olives; whisk together olive oil, sherry vinegar, minced garlic, and black pepper; pour dressing over salad, top with egg quarters, scatter parsley, and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g, desalted weight after overnight soak salt cod fillet
- 44 large eggs, hard-boiled and quartered
- 2/3 cup120g cannellini beans, cooked and drained
- 1 cup150g roasted red bell pepper
- 22 small handful (60g) arugula
- 4 tbsp36g red onion
- 2 clove2 clove garlic
- 4 tbsp56ml olive oil
- 2 tbsp30ml sherry vinegar
- 4 tbsp16g fresh parsley
- 2 tbsp18g black olives, pitted and halved
- 2 pinch2 pinch black pepper
