Salt Cod with Tomatoes and Capers (Baccalà alla Vesuviana)

Gluten Free
Dairy Free
Very Healthy
Health score
81%
Salt Cod with Tomatoes and Capers (Baccalà alla Vesuviana)
45 min.
6
610kcal

Suggestions


If you're looking to impress your family or guests with a truly exceptional dish, look no further than Salt Cod with Tomatoes and Capers, also known as Baccalà alla Vesuviana. This Italian classic captures the essence of Mediterranean flavors, blending the rich taste of salt cod with the freshness of San Marzano tomatoes and the briny zing of capers. Perfect for a lunch or dinner gathering, this dish is not only delicious but also healthy, boasting a remarkable health score of 81.

What makes this recipe stand out is its gluten-free and dairy-free nature, making it an excellent choice for those with dietary restrictions. Ready in just 45 minutes, it yields six generous servings, each packed with 610 calories of wholesome goodness. The vibrant colors from the tomatoes and herbs create an inviting presentation that will tantalize the taste buds and elevate your dining experience.

The preparation involves a few simple steps, including soaking the salt cod to achieve the perfect balance of flavor. The combination of fresh parsley and mint adds a delightful aromatic touch, while the optional red pepper flakes deliver just the right amount of heat. Whether enjoyed warm or at room temperature, this dish promises to be a delightful centerpiece, bringing the warmth of Italian home cooking to your table.

Ingredients

  • 28 ounce frangelico whole canned
  • teaspoon sea salt 
  • 0.3 cup parsley fresh coarsely chopped
  • 0.3 cup mint leaves fresh coarsely chopped
  • tablespoons olive oil extra virgin extra-virgin
  • 1.5 cups onion diced finely
  • 4.5 teaspoons pepper red
  • pounds cod boneless skinless rinsed well (baccalà)
  • tablespoons salt-packed capers 

Equipment

  • bowl
  • pot
  • wooden spoon
  • spatula

Directions

  1. In large bowl, combine cod with water to cover by 2 inches. Cover and refrigerate, changing water 3 times a day, 1 to 3 days (see cooks' note, below). Refrigerate until ready to use.
  2. In small bowl, combine capers with water to cover by 1 inch. Cover and refrigerate 1 day, changing water 3 times.
  3. Drain and rinse capers, then squeeze dry.
  4. Drain cod and pat dry, then cut into 4- by 2-inch pieces.
  5. In heavy 6- to 8-quart pot over moderate heat, heat 3 tablespoons oil until hot but not smoking.
  6. Add onion and sauté until softened and golden, 3 to 4 minutes.
  7. Add red pepper flakes, capers, tomatoes and juice, and salt. Using wooden spoon, gently crush tomatoes. Bring to simmer, then carefully add cod.
  8. Add parsley and 1/4 cup mint and gently spoon some of sauce over cod. Simmer, uncovered, until cod is tender and heated through, about 5 minutes.
  9. Using slotted spatula, transfer cod to serving platter.
  10. Remove pot from heat and stir in 3 tablespoons olive oil. Spoon sauce over fish, then sprinkle with remaining 1 tablespoon mint and 1 tablespoon olive oil.
  11. Serve warm or at room temperature.
  12. Brands of cod differ in their degree of saltiness: A less salty one may need only 1 day of soaking, while another could require up to
  13. To test it, simply taste a small piece after 1 day; you want it to be pleasantly salty but not overwhelming.

Nutrition Facts

Calories610kcal
Protein65.59%
Fat31.06%
Carbs3.35%

Properties

Glycemic Index
9.83
Glycemic Load
0.85
Inflammation Score
-9
Nutrition Score
39.523912885915%

Flavonoids

Eriodictyol
0.58mg
Hesperetin
0.19mg
Apigenin
5.51mg
Luteolin
0.29mg
Isorhamnetin
2mg
Kaempferol
0.3mg
Myricetin
0.38mg
Quercetin
8.13mg

Nutrients percent of daily need

Calories:609.53kcal
30.48%
Fat:20.29g
31.22%
Saturated Fat:3.01g
18.84%
Carbohydrates:4.92g
1.64%
Net Carbohydrates:3.48g
1.27%
Sugar:1.83g
2.03%
Cholesterol:229.82mg
76.61%
Sodium:11420.27mg
496.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:96.43g
192.86%
Selenium:224.28µg
320.4%
Vitamin B12:15.12µg
252%
Phosphorus:1455.29mg
145.53%
Vitamin B6:1.39mg
69.52%
Potassium:2319.9mg
66.28%
Vitamin B3:11.62mg
58.12%
Magnesium:210.09mg
52.52%
Vitamin K:53.18µg
50.65%
Vitamin E:7.24mg
48.3%
Vitamin D:6.05µg
40.32%
Vitamin B1:0.43mg
28.74%
Calcium:264.48mg
26.45%
Vitamin B5:2.61mg
26.11%
Iron:4.47mg
24.82%
Vitamin B2:0.4mg
23.25%
Vitamin A:947.48IU
18.95%
Zinc:2.59mg
17.23%
Copper:0.31mg
15.35%
Vitamin C:12.18mg
14.77%
Folate:51.76µg
12.94%
Manganese:0.18mg
8.99%
Fiber:1.43g
5.74%
Source:Epicurious