Salt Cod - though other cod species are more common

Salt Cod - though other cod species are more common recipe videos

Salt cod, or bacalao, is a dish made from cod that has been preserved in salt and then rehydrated and cooked. It is a staple in many cuisines, particularly in Portugal, Spain, Italy, and parts of the Caribbean, often prepared in stews, fritters, or baked dishes. The process of salting and drying was historically crucial for preserving fish before refrigeration.

🍽️ Nutrition at a glance

Salt cod is an excellent source of high-quality protein and is low in carbohydrates. It provides significant amounts of omega-3 fatty acids, vitamin B12, and minerals like selenium and phosphorus. A typical serving contains roughly 200-300 calories, depending on the preparation method and added fats.

Nutrition breakdown

Calories	210 kcal
Protein	40 g
Carbs	0 g
Fat	3 g
Fiber	0 g
Sugar	0 g
Sodium	850 mg
Vitamin B12	2.5 µg
Selenium	65 µg
Phosphorus	350 mg
Niacin (B3)	4 mg
Potassium	400 mg
Magnesium	50 mg
Omega-3 (EPA+DHA)	500 mg
Vitamin B6	0.5 mg

Per 1 piece (150 g), cooked, rehydrated, without added fat · estimated, varies by recipe

💡 What's interesting

The traditional method of preserving cod with salt allowed it to be transported across oceans, making it a key food for long sea voyages and a cornerstone of global trade and cuisine. Nutritionally, the rehydration process before cooking significantly reduces its sodium content, making it a more balanced protein source.