Salt cod salad, or Insalata di Baccalà (in Italian) is a simple dish that is traditionally made during Lent. It’s also super healthy and nutritious if you’re trying to improve your diet.
Originally published on March 26, 2015.
As promised, here is my mother’s other baccalà recipe, in addition to her deep fried, battered salt cod from last week.
My mother said Nonna called this a name that was something like “white”, which doesn’t translate very well to English, so I gave it a name as being a salad, but it’s truly not a salad.
This dish is a bit easier than the battered baccalà because there’s no batter to make, or deep frying involved. Instead, the salt cod is boiled, after being soaked, and broken up into pieces and mixed as you would a salad. Only four ingredients make this wonderful side dish, main or salad–however you want to call it–or serve it.
Insalata di Baccala (Italian Salt Cod Salad)
recipe by Lidia Conte
Ingredients
- salt cod, soaked for 12 to 36 hours, depending on the thickness (rinse 2 or 3 times and one more time when removing from the water)
- 1 to 3 tablespoons, extra virgin olive oil
- 1 to 3 cloves of garlic
- some chopped, fresh parsley
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.
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Insalata di Baccalà (Italian Salt Cod Salad)
An authentic Italian recipe to prepare a simple salt cod dish. Often served during Lent.
Ingredients
- 12 oz piece salt cod, soaked for 12 to 36 hours, depending on the thickness (rinse 2 or 3 times and one more time when removing from the water)
- 1 to 3 tablespoons, extra virgin olive oil
- 1 to 3 cloves of garlic
- some chopped, fresh parsley
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 ingredients you can find.
Nutrition Information:
Yield: 3 Serving Size: 4 ouncesAmount Per Serving:Calories: 456Total Fat: 16gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 172mgSodium: 25mgCarbohydrates: 2gFiber: 1gSugar: 0gProtein: 71g
Nutrition information is only estimated.
Frank from Memorie di Angelina has a lovely baccala recipe with tomato sauce.
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My mom made it with white fish, I have used flounder fillet. Olive oil,garlic, lemon juice and fresh Italian parseley. Perfect as lent is coming up.
Yes! You can do that, too! SO good.
I love adding black olives, celery and chopped cherry peppers or rings.
That would be colorful, too, Jennifer!
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This is EXACTLY how my grandmother made it. Although adding olives and potatoes sounds amazing, I was searching for “her” recipe. Thank you so much.
So happy to help! Enjoy, Jerri!
My grandma and grandpa prepared baccalà exactly like this recipe!! They were both from a town called Avellino, the capital of the province of Avellino in the southern region of Italy called Campania—northeast of Naples. I was fortunate to go to their town on a trip to Italy.
An interesting fact is that Avellino is known for their good food and wine:-) Both my grandparents cooked delicious food and Grandpa made his own wine. Great memories growing up with them. Simple people with a strong sense of family, good values, great work ethic, and serving/sharing wonderful food and meals 💞
Louanne, Avellino is very close to where my family is from so I’m not surprised they made it the same way! Very cool!
[…] Insalata di Baccala […]
I love baccala’! This is so well presented, light and delicious. My mum used to make it quite often.
Thanks so much, Alida! That means a lot coming from you!
The only thing missing is black olives or oil cured olives.
That might be done in another region of Italy. :)
My Nona used to make this all the time. God bless! I just bought a 1.5 lb salted filet at my local shoprite. After cooking, we usually cool in fridge for 1 to 3 hrs, before adding EVOO & seasonings. Instead of vinegar, try a couple of squizzes of fresh lemon juice! We don’t do it, but olives sound like a nice touch. I would use slices of pitted black and/ or kalamitas. Also, a sprinkle of ground black pepper doesn’t hurt! If salt cod is not available in your area, you can probably get it shipped on line. Peace & enjoy. Vincenso.
That’s lovely, Vincenso! Food memories are the best!
This looks totally delicious and stunning!
And yet so simple! Thanks, Jill!