Baccala alla Veneta

Very Healthy
Health score
71%
Baccala alla Veneta
2950 min.
4
889kcal

Suggestions

Ingredients

  • 0.3 cup flour all-purpose
  • 11 cloves garlic thinly sliced
  • 1 cup milk 
  • 4 tablespoons olive oil extra-virgin
  • 1 large onion spanish thinly sliced
  • 0.3 cup parmigiano-reggiano freshly grated
  • 1 cup polenta 
  • 2 tablespoons salt 
  • 4 servings salt and pepper black freshly ground
  • 1.5 pound cod dried for 48 hours, water changed at least twice daily
  • 3  salt-packed anchovies drained
  • 4 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • wooden spoon

Directions

  1. In a 12 to 14-inch saute pan, heat 2 tablespoons over medium-high heat until hot, but not smoking.
  2. Add the onion and anchovies and cook until the anchovies are breaking up, about 5 minutes.
  3. Add 1 thinly sliced garlic and continue cooking until the anchovies have dissolved completely, about more 5 minutes.
  4. Meanwhile, remove the skin from the reconstituted codfish, and slice the flesh in half lengthwise.
  5. Cut both pieces of fish cross-sectionally into 1-inch pieces.
  6. Place the flour and 2 tablespoons of Parmigiano into separate shallow bowls. Dredge a piece of fish in the flour, then the cheese and set aside. Repeat with the remaining pieces of fish. In a large skillet, heat 2 tablespoons extra-virgin olive oil.
  7. Add the fish pieces and the remaining 10 thinly sliced garlic cloves. Cook the fish until golden, then flip.
  8. Add the onion anchovy mixture and the milk and bring to a boil. Flake the fish with a fork to see if it is cooked.
  9. Add 1/2 cup grated cheese and a drizzle of extra-virgin olive oil. Divide the hot polenta evenly among 4 warmed bowls. Spoon the hot codfish and sauce over the polenta and serve immediately.
  10. In a 3-quart saucepan, heat water and salt until boiling.
  11. Drizzle in polenta in a thin stream, whisking constantly, until all polenta is incorporated and mixture begins to thicken. Switch to a wooden spoon, pull off heat and continue to stir until thick as paste.

Nutrition Facts

Calories889kcal
Protein54.29%
Fat25.18%
Carbs20.53%

Properties

Glycemic Index
74.38
Glycemic Load
24.29
Inflammation Score
-9
Nutrition Score
46.490434853927%

Flavonoids

Apigenin
0.02mg
Luteolin
0.02mg
Isorhamnetin
1.88mg
Kaempferol
0.27mg
Myricetin
0.14mg
Quercetin
7.76mg

Nutrients percent of daily need

Calories:889.3kcal
44.46%
Fat:24.15g
37.15%
Saturated Fat:5.33g
33.31%
Carbohydrates:44.29g
14.76%
Net Carbohydrates:39.5g
14.36%
Sugar:5.3g
5.89%
Cholesterol:270.12mg
90.04%
Sodium:15811.13mg
687.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:117.14g
234.28%
Selenium:260.72µg
372.45%
Vitamin B12:17.41µg
290.24%
Phosphorus:1842.44mg
184.24%
Vitamin B6:1.9mg
94.9%
Potassium:2807.04mg
80.2%
Magnesium:288.99mg
72.25%
Vitamin B3:14.38mg
71.92%
Vitamin D:7.51µg
50.04%
Vitamin B1:0.71mg
47.13%
Vitamin E:7.06mg
47.05%
Calcium:458.14mg
45.81%
Vitamin B2:0.61mg
35.77%
Vitamin B5:3.47mg
34.72%
Iron:6.19mg
34.4%
Zinc:4.61mg
30.71%
Manganese:0.6mg
30.24%
Copper:0.49mg
24.53%
Folate:78.16µg
19.54%
Fiber:4.78g
19.13%
Vitamin C:11.3mg
13.7%
Vitamin K:9.95µg
9.48%
Vitamin A:387.81IU
7.76%