Ensalada de Bacalao

Ensalada de Bacalao is a refreshing Spanish salad featuring salt cod, vibrant vegetables, and a drizzle of olive oil. This unique vegetarian twist showcases the flavors of Spain while being light and nutritious.

Ingredients

• Salted cod - 200 grams
• Red bell pepper - 1 medium, diced
• Green bell pepper - 1 medium, diced
• Tomato - 1 medium, diced
• Red onion - 1 small, finely chopped
• Black olives - 50 grams, pitted and sliced
• Capers - 1 tablespoon
• Olive oil - 3 tablespoons
• Red wine vinegar - 1 tablespoon
• Garlic - 1 clove, minced
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Soak the salted cod in cold water for 24 hours, changing the water several times to remove excess salt.
2. After soaking, drain the cod and place it in a pot of fresh water. Bring to a boil, then reduce heat and simmer for 10 minutes until the fish is cooked through.
3. Remove the cod from the water and let it cool. Once cool, flake the fish into bite-sized pieces, removing any skin or bones.
4. In a large mixing bowl, combine the diced red and green bell peppers, tomato, red onion, black olives, and capers.
5. In a separate small bowl, whisk together olive oil, red wine vinegar, minced garlic, salt, and black pepper.
6. Add the flaked cod to the vegetable mixture and pour the dressing over it. Gently toss to combine all the ingredients.
7. Finish by adding chopped fresh parsley and adjust seasoning if necessary. Serve chilled or at room temperature.

Nutrition

• Calories: 320
• Protein: 26 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 50 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from the cod, promoting heart health.
• High in fiber and vitamins from the fresh vegetables, supporting digestive health.

Tags