Insalata di Baccalà

Insalata di Baccalà is a refreshing Italian salad featuring salt cod, vibrant vegetables, and a drizzle of olive oil, perfect for a light meal or appetizer. This high-protein dish is both flavorful and nutritious, showcasing the essence of Italian coastal cuisine.

Ingredients

• Baccalà (salted cod) - 200 grams
• Cherry tomatoes - 150 grams
• Black olives (pitted) - 50 grams
• Red onion - 1 small (about 50 grams)
• Capers - 1 tablespoon (15 grams)
• Fresh parsley (chopped) - 2 tablespoons
• Extra virgin olive oil - 3 tablespoons
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Soak the baccalà in cold water for 24-48 hours, changing the water several times to remove excess salt.
2. Once soaked, drain and rinse the baccalà, then place it in a pot of fresh water and bring to a boil. Cook for about 15-20 minutes until tender.
3. Remove the baccalà from the pot and let it cool slightly. Once cool, flake the fish into bite-sized pieces, discarding any skin and bones.
4. In a large bowl, combine the halved cherry tomatoes, sliced red onion, black olives, and capers.
5. Add the flaked baccalà to the bowl with the vegetables. Drizzle with olive oil and lemon juice, then season with salt and black pepper to taste.
6. Gently toss all ingredients together to combine. Let the salad sit for about 10 minutes to allow the flavors to meld.
7. Serve the insalata di baccalà chilled or at room temperature, garnished with chopped fresh parsley.

Nutrition

• Calories: 330
• Protein: 40 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 60 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and recovery.
• Rich in omega-3 fatty acids from olive oil, beneficial for heart health.

Tags