Baccalà alla Lucana

Baccalà alla Lucana is a traditional Italian dish from the Lucania region, featuring salted cod cooked to perfection with vibrant vegetables and aromatic herbs. This gluten-free recipe captures the essence of rustic Italian cooking, making it a delightful meal for seafood lovers.

Ingredients

• Salted cod (baccalà) - 300 grams
• Olive oil - 3 tablespoons
• Garlic - 2 cloves, minced
• Cherry tomatoes - 200 grams, halved
• Black olives - 50 grams, pitted and sliced
• Capers - 1 tablespoon, rinsed
• Parsley - 2 tablespoons, chopped
• Red pepper flakes - 1/2 teaspoon (optional)
• Water - 500 ml
• Salt - to taste

Steps

1. Soak the salted cod in water for 24 hours, changing the water several times to remove excess salt.
2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
3. Add the halved cherry tomatoes to the skillet and cook for 5-7 minutes until they soften.
4. Stir in the black olives and capers, and cook for another 2 minutes.
5. Once the cod is adequately soaked and rinsed, add it to the skillet with the vegetable mixture.
6. Pour in 500 ml of water, ensuring the cod is submerged. Bring to a gentle simmer and cover the skillet.
7. Cook for 20 minutes, checking occasionally to ensure the cod is tender and flaky.
8. Once the cod is cooked, sprinkle the chopped parsley and red pepper flakes (if using) over the dish.
9. Serve hot, drizzled with additional olive oil if desired.

Nutrition

• Calories: 380
• Protein: 50 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 900 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids, promoting heart health.

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