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.
Nutrition Information:
Yield: 3 Serving Size: 4 ouncesAmount Per Serving:Calories: 134Total Fat: 7gCholesterol: 0mgSodium: 0mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 20g
Frank from Memorie di Angelina has a lovely baccala recipe with tomato sauce.
Amazing how much I continue to learn from you Christina! I know my grandmothers made this cod for one of the seven fishes on Christmas Eve because they bought it around the Christmas season. But I only saw/ate the finished product. What I saw walking past the “fish store”, phew, not an Italian store, was big, flat, black skinned dry fish hanging outside the entrance. My Mom said it was Baccala and you had to soak it to hydrate it. So is the skinless, boneless, cod you can buy by the pound the same cod that is in the fresh fish counters in the supermarkets? My husband and I love cod fish sandwiches and prefer not to fry our fish so I know we would really enjoy your healthy recipe but there are no Italian markets or Whole Foods in our area so can I use the fresh cod available to me here to make this salad? Or does it have to be salt cod? Grazie, Joanne
You’re so sweet, Joanne! Glad to help. Yes, although the flavor will be different than using salt cod, as long as you use a flaky, meatier fish like cod or haddock (my favorite), you could make it into this salad. Enjoy!
Ok, that does it, I am going to track down this salt cod and master it. It looks too good to pass up.
That’s great, Cathy!!
My grandmother used to make this and we still do after all these years. We have an Italian grocery store that still carries the salted cod. Needless to say very busy at Christmas and Lent. We actually add vinegar to the salata along with the oil,
Oh like a proper salad! I may just try that next time, Mary. Thanks!
Bacalao is a traditional lunch in Puerto Rico, along with boiled green plantains, yautia and an egg. I’d forgotten about this lunch that my Abuela made several times a week, will make asap !
You did not mention removing bones, skin etc. Do you get boneless, skinless cod? If so, where do you get it please?
That’s because our baccalà did not have skin or bones, but if it does, one would simply remove them. I buy ours at Italian markets here in LA. Do you have an Italian market near you? Where do you live?
As someone of Portuguese heritage, I love Bacalhau! This looks delicious and works with my low carb lifestyle.
Absolutely, Andi! Great protein, too!
I put capers and artichoke hearts in my baccala salad
Sounds good, Joe! Merry Christmas!
That cod looks so perfectly flakey and delicious!
Thanks, Mary Frances!