Salt cod, Mediterranean style
A light and sustainableseafood recipe.
This simple yet tasty dish combining vegetables and fish is packed with vitamins, minerals and Omega 3 fatty acids.
Recipe designed by Chef Claudio Fissolo of Felsinea Ristorazione for the Barilla canteen in Novara.
Serves four
- Salt cod (cod) – 600 g
- Plum tomatoes – 400 g
- Taggiasca olives – 60 g
- Capers – 10 g
- 1 anchovy fillet
- Potatoes – 160 g
- Half an onion (50 g)
- Extra virgin olive oil – 2 tbsp (20 g)
- White wine (100 ml)
- 1 garlic clove
- Salt and pepper to taste
- Parsley
Nutritional information
Per serving: 281 Kcal
Environmental Impact
Per serving:
551 grams CO2 equivalence - carbon footprint
545 litres - water footprint
This recipe’s environmental sustainability level is: Good.
To eat sustainably at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal protein (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.
Method
Soak the salt cod (if salted) in plenty of water for around two days, changing the water three or four times a day. If the fish is frozen, defrost it in the fridge (0°-4°C) the previous day.
Once it is ready, drain the fish, cut into bite-sized pieces, carefully removing the bones, and leave to dry.
Peel, deseed, and chop the tomatoes.
Wash the parsley and chop it with the garlic and half an onion.
Peel and dice the potatoes.
Put a casserole dish on the hob with a little olive oil. Once heated, add the tomatoes, salt and pepper and bring to the boil.
Mix in the capers, anchovy fillets, olives and potatoes and cook on a medium heat for around 15 minutes.
Separately sear the fish in a different (possibly non-stick) pan with a little oil until it has formed a crust and turned golden.
Then dry the salt cod with kitchen paper and arrange it in the tomato sauce.
Continue cooking the fish in the sauce for around 15-20 minutes on a medium heat so that it absorbs the flavours.
Add a drizzle of olive oil and a pinch of chopped parsley to serve.
The Chef’s Advice
This recipe is lovely served on polenta, especially in winter. It is also a good dish for kids as it is nearly boneless, simple and delicious.
Nutritional Advice
Like all fish, salt cod is rich in iodine, which is essential to thyroid gland functioning.
Environmental Advice
Choose seasonal ingredients, local or traditional varieties.
Combining fish, vegetables and carbohydrates (potatoes), is an excellent example of a sustainable and nutritionally well-balanaced meal.
