Mar 20, 2017

Salted Cod Fish Salad - Bacalao Salad

This is a very traditional dish in Puerto Rico.  There isn't a restaurant in Puerto Rico that will not have this on, but they literally drown it in olive oil.  It is usually served with root vegetables like: yucca (cassava), batata (sweet potato), etc.  I love it with any of the root veggies but there's no reason why we can't have it starch free. I packed it with lettuce and broccoli and just the perfect amount of olive oil.  I made a side of green bananas for the family.   

This is a very versatile fish and I have many recipes coming on this.  The saltiness, toasted garlic and vinaigrette flavors just come together so beautifully or as my friend put it, "I put my foot in it!" which means it is really delicious! This is an awesome salad any time of year, especially in the summer.  It is a dish that summons up a bit of nostalgia because it was my abuelita's favorite and she was my favorite person in the whole world.  Perfect dish for  those who are not eating meat on Fridays or any day of the week!

The green bananas are really delicious with bacalao, kinda like guineos escabeche (Puerto Rican style pickled green bananas).  One boiled medium green banana is 4 smart points. Also, I usually make at least 2 pounds of the fish because it takes time to make this dish and I can eat this all week!

Salted Cod Fish Salad


  • 2 lbs salted cod
  • 1/4 cup extra virgin olive oil
  • 6 garlic cloves, minced
  • 2 tbsp white vinegar
  • 1 lime, juice
  • 1/2 tsp sea salt
  • 2 tomatoes (about 1.5 cups)
  • 10 olives (cut in half)
  • 1/3 large green pepper, sliced
  • 1/3 large red pepper, sliced

I soak the cod in cold water over night and change the water at least 3 times before I start to actually cook.  drain cod and transfer to a large pot. cover cod with cold water and bring to a simmer.  drain the water and taste the cod. If it's still too salty simmer one more time.  I find it's fine after first simmer but every cod is different.  Do not boil the cod because it can get tough.

Drain the cod, and sit it to dry on a couple of paper towels. It's easier to shred when its dry

While the fish is drying,  add all of the other ingredients in a bowl and let sit for a few minutes.  Shred the cod fish into the bowl.

Serve over mixed greens and a side of steamed broccoli

If you want to make the green bananas just cut the ends of the banana and slice it down the middle. bring water to a boil in saucepan add the bananas and continue to boil till tender, about 20 min. The flesh (peel) will come off easily when pricked with a fork. peel and serve

Yields:  6 Servings,  Serving size: 1.5 cups,  Smart points: 5,  Calories: 271.4,  Total fat: 11.6g,   Saturated fat: 1.5g,  Cholesterol: 83.2mg,  Sodium: 429.9mg,  Carbs: 5.9g,  Fiber: 1.1g,  Sugar: .8g,  protein: 34.7g  

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