Feast of the Seven Fishes
Feast of the Seven Fishes is a traditional Italian-American Christmas Eve dinner featuring multiple seafood courses, with Baccalà con Fagioli (salt cod with beans) being a classic centerpiece. This hearty stew combines rehydrated salt cod, creamy white beans, tomatoes, garlic, and olive oil, representing the coastal culinary traditions of Southern Italy, particularly regions like Calabria and Campania.
🍽️ Nutrition at a glance
This dish is high in protein from both the salt cod and beans, provides healthy fats from olive oil, and offers moderate carbohydrates from the beans. A typical serving provides around 350-450 calories, along with significant iron, fiber, and omega-3 fatty acids.
Nutrition breakdown
| Calories | 420 kcal |
| Protein | 38 g |
| Carbs | 32 g |
| Fat | 14 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 1150 mg |
| Potassium | 850 mg |
| Iron | 3.2 mg |
| Calcium | 120 mg |
| Magnesium | 95 mg |
| Phosphorus | 410 mg |
| Vitamin B12 | 3.8 mcg |
| Selenium | 42 mcg |
| Omega-3 (EPA+DHA) | 0.9 g |
Per 1.5 cups (360 g) · estimated, varies by recipe
💡 What's interesting
The 'seven fishes' tradition symbolizes the seven sacraments of the Catholic Church and reflects the religious fasting practices of abstaining from meat on Christmas Eve. Nutritionally, the combination of fish and legumes creates a complete protein profile, making it a nutritionally balanced dish that has sustained coastal communities for centuries.
