Salt Cod and Potato Salad
Salt Cod and Potato Salad is a hearty, savory salad originating from Mediterranean and Atlantic coastal cuisines, particularly popular in Portugal, Spain, and parts of Italy. It features rehydrated, flaked salt cod (bacalhau) combined with tender boiled potatoes, often dressed with olive oil, onions, and herbs. The dish is a staple in traditional home cooking and coastal festivals, prized for its satisfying texture and deep umami flavor.
🍽️ Nutrition at a glance
This salad is a balanced dish with a good mix of protein from the cod and carbohydrates from the potatoes, while the olive oil adds healthy fats. It is rich in omega-3 fatty acids, potassium, and B vitamins, with a typical serving containing approximately 350-450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 28 g |
| Carbs | 32 g |
| Fat | 14 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 650 mg |
| Potassium | 620 mg |
| Phosphorus | 280 mg |
| Selenium | 38 mcg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Vitamin B6 | 0.5 mg |
| Magnesium | 55 mg |
| Iron | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, salt cod was historically a vital preserved food for long sea voyages and religious fasting periods, making this salad a symbol of resourcefulness and tradition. Nutritionally, the combination of high-quality fish protein with the potassium-rich potatoes creates a particularly satiating and electrolyte-balancing meal.
