Salt Cod - historically used before preservation techniques advanced
Salt Cod, known as Bacalhau in Portuguese-speaking countries, is a dish made from cod that has been preserved in salt and then rehydrated before cooking. It is a cornerstone of many cuisines, particularly in Portugal, Spain, Italy, and parts of the Caribbean and Brazil, where it is prepared in hundreds of ways, from creamy gratins to simple pan-fries.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and healthy fats, while being virtually carbohydrate-free. It is particularly rich in essential nutrients like vitamin B12, selenium, and phosphorus.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 40 g |
| Carbs | 0 g |
| Fat | 5 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 900 mg |
| Vitamin B12 | 4.5 µg |
| Selenium | 60 µg |
| Phosphorus | 350 mg |
| Niacin (B3) | 5 mg |
| Vitamin B6 | 0.6 mg |
| Potassium | 400 mg |
| Magnesium | 45 mg |
| Omega-3 Fatty Acids | 0.5 g |
Per 1 cup (150 g), cooked and flaked · estimated, varies by recipe
💡 What's interesting
Historically, salt cod was a vital food for long sea voyages and religious fasting periods (like Lent) because it could be stored for months without spoiling. Its preparation often involves a multi-day desalination process, which is a culinary ritual in itself.
