Salted Cod
Gadus morhuaClinical Encyclopedia
Salted Cod provides 105 kcal, 23g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Salted cod is a traditional fish product known for its preservation method, which enhances its flavor and extends shelf life. It is rich in protein and essential nutrients, making it a popular choice in various cuisines.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Soak in water for 24-48 hours to reduce saltiness before cooking. It can be grilled, baked, or used in stews.
Smart Selection & Storage
Choose salted cod that is firm and has a clean, white appearance. Avoid any that appear discolored or have an off smell.
Store salted cod in a cool, dry place. Once soaked, keep it refrigerated and use within a few days.
Myths vs Realities
Healthy Recipes
Mediterranean Salted Cod Salad
A refreshing salad featuring flaked salted cod, mixed greens, cherry tomatoes, and olives, drizzled with a lemon-olive oil dressing.
- 200g salted cod, soaked and flaked
- 150g mixed salad greens
- 100g cherry tomatoes, halved
- 50g black olives, pitted and sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Soak the salted cod in water for 24 hours, changing the water several times.
- 2. In a large bowl, combine the mixed greens, cherry tomatoes, and olives.
- 3. Add the flaked cod, drizzle with olive oil and lemon juice, and season with salt and pepper before tossing gently.
Salted Cod and Quinoa Bowl
A nutritious bowl combining salted cod with quinoa, roasted vegetables, and a tahini dressing for a wholesome meal.
- 150g salted cod, soaked and flaked
- 100g quinoa, cooked
- 200g mixed vegetables (zucchini, bell peppers, carrots), roasted
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Prepare the salted cod by soaking it for 24 hours and then flaking it.
- 2. Cook quinoa according to package instructions and roast the mixed vegetables until tender.
- 3. In a bowl, combine quinoa, roasted vegetables, and flaked cod, then drizzle with tahini and lemon juice, seasoning to taste.
Spicy Cod Tacos with Avocado Salsa
Delicious tacos filled with spicy salted cod and topped with a fresh avocado salsa for a healthy twist on a classic dish.
- 200g salted cod, soaked and shredded
- 4 small corn tortillas
- 1 avocado, diced
- 1 small red onion, diced
- 1 lime, juiced
- 1 teaspoon chili powder
- Salt to taste
- 1. Soak the salted cod for 24 hours, then shred it and season with chili powder and salt.
- 2. Warm the corn tortillas in a pan until pliable.
- 3. Assemble the tacos by filling each tortilla with shredded cod and topping with avocado, red onion, and a squeeze of lime.
Salted Cod and Sweet Potato Cakes
Crispy cakes made from salted cod and sweet potatoes, served with a side of tangy yogurt sauce for a delightful appetizer.
- 200g salted cod, soaked and flaked
- 300g sweet potatoes, boiled and mashed
- 1 egg
- 50g breadcrumbs
- 2 tablespoons fresh parsley, chopped
- Salt and pepper to taste
- Yogurt for dipping
- 1. Soak the salted cod for 24 hours, then flake it and mix with mashed sweet potatoes, egg, breadcrumbs, parsley, salt, and pepper.
- 2. Form the mixture into small cakes and pan-fry until golden brown on both sides.
- 3. Serve warm with yogurt on the side for dipping.
Salted Cod Stir-Fry with Broccoli
A quick and healthy stir-fry featuring salted cod, broccoli, and bell peppers, tossed in a light soy sauce for flavor.
- 200g salted cod, soaked and cut into pieces
- 150g broccoli florets
- 100g bell peppers, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 garlic clove, minced
- Cooked brown rice for serving
- 1. Soak the salted cod for 24 hours, then cut into bite-sized pieces.
- 2. In a pan, heat sesame oil and sauté garlic, then add broccoli and bell peppers, cooking until tender.
- 3. Add the salted cod and soy sauce, stir-frying until heated through, and serve over brown rice.
Herbed Salted Cod with Cauliflower Mash
A healthy dish featuring baked herbed salted cod served alongside creamy cauliflower mash for a low-carb meal.
- 200g salted cod, soaked and baked
- 1 head cauliflower, steamed and mashed
- 2 tablespoons olive oil
- 1 teaspoon dried herbs (thyme, oregano)
- Salt and pepper to taste
- 1. Soak the salted cod for 24 hours and bake until cooked through.
- 2. Steam cauliflower until tender, then mash with olive oil, herbs, salt, and pepper.
- 3. Serve the baked cod on a bed of cauliflower mash.
Salted Cod and Chickpea Stew
A hearty stew combining salted cod and chickpeas, simmered with tomatoes and spices for a comforting meal.
- 200g salted cod, soaked and cubed
- 400g canned chickpeas, drained
- 1 can diced tomatoes
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Soak the salted cod for 24 hours, then cube it.
- 2. In a pot, sauté onion and garlic until soft, then add tomatoes, chickpeas, cumin, and cod.
- 3. Simmer for 20 minutes, seasoning with salt and pepper before serving.
Salted Cod and Spinach Frittata
A protein-packed frittata made with salted cod, fresh spinach, and eggs, perfect for a healthy breakfast or brunch.
- 150g salted cod, soaked and flaked
- 4 eggs
- 100g fresh spinach
- 1 onion, diced
- Salt and pepper to taste
- Olive oil for cooking
- 1. Soak the salted cod for 24 hours, then flake it.
- 2. In a skillet, sauté onion in olive oil until soft, add spinach until wilted, then stir in the flaked cod.
- 3. Whisk eggs, pour over the mixture, and cook until set, finishing under the broiler if needed.
Salted Cod and Zucchini Noodles
A light and healthy dish featuring spiralized zucchini noodles topped with flaked salted cod and a garlic-lemon sauce.
- 200g salted cod, soaked and flaked
- 2 medium zucchinis, spiralized
- 2 tablespoons olive oil
- 1 garlic clove, minced
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Soak the salted cod for 24 hours, then flake it.
- 2. In a pan, heat olive oil and sauté garlic, then add zucchini noodles and cook until just tender.
- 3. Stir in the flaked cod and lemon juice, seasoning with salt and pepper before serving.
Coconut Curry Salted Cod
A flavorful coconut curry dish featuring salted cod, served with steamed brown rice for a wholesome meal.
- 200g salted cod, soaked and cubed
- 1 can coconut milk
- 1 tablespoon curry paste
- 1 onion, chopped
- 1 bell pepper, sliced
- Salt to taste
- Brown rice for serving
- 1. Soak the salted cod for 24 hours, then cube it.
- 2. In a pot, sauté onion and bell pepper, then add coconut milk and curry paste, simmering until thickened.
- 3. Add the salted cod and cook until heated through, serving with brown rice.
Frequently Asked Questions (FAQ)
What is salted cod?
Salted cod is cod fish that has been preserved through salting, which enhances its flavor and extends its shelf life.
How do I prepare salted cod?
Soak the salted cod in water for 24-48 hours, changing the water regularly, to remove excess salt before cooking.
Is salted cod healthy?
Yes, salted cod is high in protein and contains essential nutrients, but it should be consumed in moderation due to its sodium content.
Can I eat salted cod raw?
No, salted cod should be cooked after soaking to ensure it is safe to eat.
What dishes can I make with salted cod?
Salted cod can be used in various dishes such as bacalhau à brás, fish cakes, or added to stews.
How long does salted cod last?
When stored properly in a cool, dry place, salted cod can last for several months.
Can I freeze salted cod?
Yes, you can freeze salted cod after soaking it, but it is best used fresh for optimal flavor.
What is the difference between salted cod and fresh cod?
Salted cod is preserved with salt, which intensifies its flavor and extends shelf life, while fresh cod is perishable and has a milder taste.