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Best Easy Insalata di Baccalà Recipe

Name: Best Easy Insalata di Baccalà Recipe
Total time: 65 min
Yield: 160 g
Ingredients: salt cod (baccalà), soaked and desalted 1 lb; celery stalks, thinly sliced 2 pieces; pitted green olives, sliced 0.5 cup; grape tomatoes, halved 1 cup; fresh parsley, chopped 0.25 cup; extra-virgin olive oil 3 tbsp; fresh lemon juice 2 tbsp; capers, rinsed 2 tbsp; black pepper 0.25 tsp

Cold salt cod salad with olives, capers, and celery is a refreshing Italian antipasto. This high protein mediterranean salad is fresh, healthy, and perfect for family holiday meals.

Cook 65 min Difficulty NORMAL 195 kcal

#mediterranean #high protein

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Ingredients

Main ingredients

salt cod (baccalà), soaked and desalted 1 lb
celery stalks, thinly sliced 2 pieces
pitted green olives, sliced 0.5 cup
grape tomatoes, halved 1 cup
fresh parsley, chopped 0.25 cup

Seasonings/Sauce

extra-virgin olive oil 3 tbsp
fresh lemon juice 2 tbsp
capers, rinsed 2 tbsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 10 g 20%

Protein 24 g 49%

Fat 6 g 31%

Serving size 160g

Cooking steps

1

Rinse soaked salt cod thoroughly, then place in a pot of cold water. Bring to a low simmer over medium heat and poach for 15–20 minutes until fish is opaque and flakes easily. Do not let water boil vigorously.
2

Remove cod from the pot, let it cool for 10–15 minutes, then break into bite-sized flakes, discarding any skin and bones.
3

In a large mixing bowl, combine sliced celery, green olives, grape tomatoes, and capers. Toss them gently for even distribution.
4

Add flaked cod and chopped parsley to the bowl. Drizzle with extra-virgin olive oil and fresh lemon juice.
5

Gently fold all ingredients together, season with black pepper, and chill for at least 30 minutes before serving to allow flavors to meld. Serve cold.

Personalized Q&A

Q. What ingredient gives Insalata di Baccalà its signature flavor and identity?

Salt cod (baccalà) is the defining ingredient of Insalata di Baccalà. Its unique texture and mildly salty flavor, balanced by soaking and poaching, form the core of this classic Italian antipasto. Olives, capers, and celery add fresh, tangy notes, but it’s the cod that truly anchors the dish’s identity.

Q. How do I keep the cod tender and avoid overcooking?

To keep salt cod tender, gently poach it over medium heat—avoid boiling vigorously, as this can toughen the fish. Cook for 15–20 minutes just until it flakes easily, then remove from heat and let it cool before flaking. This method preserves moisture and ensures a delicate, flaky texture.

Q. What’s a key technique to prevent the salad from becoming watery?

After poaching and flaking the cod, cool it completely before combining with the vegetables. Drain the capers and olives well. Toss ingredients gently and chill the assembled salad, which helps the dressing absorb without making it watery and maintains a crisp, refreshing texture.

Q. How nutrient-rich is this Insalata di Baccalà recipe?

Each 160g serving provides about 195 kcal, with 24g protein (49%), 10g carbohydrates (20%), and 6g fat (31%). The dish is high in protein and moderate in healthy fats, making it a light, balanced antipasto suitable for nutrition-focused diets.

Best Easy Insalata di Baccalà Recipe

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