Bacalao al Pil-Pil

Bacalao al Pil-Pil is a classic Spanish dish featuring tender salt cod cooked in a rich garlic and olive oil emulsion. This healthy version retains all the authentic flavors while being light and nutritious, perfect for a delightful lunch.

Ingredients

• Salt cod (bacalao) - 200 grams
• Extra virgin olive oil - 100 ml
• Garlic - 4 cloves, thinly sliced
• Red pepper flakes - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Water - 200 ml
• Lemon - 1, for serving

Steps

1. Soak the salt cod in water for 24 hours, changing the water several times to remove excess salt.
2. After soaking, drain and pat the cod dry. Cut it into two equal pieces.
3. In a medium saucepan, heat the olive oil over low heat. Add the sliced garlic and red pepper flakes, cooking gently until the garlic is golden and fragrant, about 5 minutes.
4. Add the cod pieces to the pan, skin-side down, and cook for 3-4 minutes without moving them to allow them to sear.
5. Carefully flip the cod and add the water to the pan. Cover and simmer for 10-12 minutes until the cod is cooked through and flakes easily.
6. Remove the cod from the pan and set aside. Increase the heat and whisk the cooking liquid vigorously to emulsify the oil and water into a creamy sauce.
7. Return the cod to the pan to coat with the sauce, then transfer to serving plates.
8. Garnish with fresh parsley and serve with lemon wedges on the side.

Nutrition

• Calories: 380
• Protein: 36 g
• Carbs: 6 g
• Fiber: 1 g
• Sugar: 0 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 24 g
• Saturated Fat: 3 g
• Unsaturated Fat: 21 g
• Water: 0.2 L

Health Benefits

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

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