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salt cod.

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ALSO KNOWN AS

bacalaosalted codbacalhaumorue saléedried salted codsaltfish

Recipes with salt cod + Add to pantry

SERVING

CALORIES

290

PROTEIN

62.8g

CARBS

FAT

2.4g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories290kcal—

Protein62.8g126%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat2.4g3%

Saturated fat0.50g3%

Trans fat0g—

Cholesterol152mg51%

Water16.1g—

MINERALS

Sodium7027mg306%

Potassium1458mg31%

Calcium160mg12%

Iron2.5mg14%

Magnesium133mg32%

Phosphorus950mg76%

Zinc1.6mg15%

Copper0.10mg11%

Manganese0.05mg2%

Selenium140µg255%

VITAMINS

Vitamin A40µg4%

Vitamin C0mg0%

Vitamin D4.1µg21%

Vitamin E0.80mg5%

Vitamin K0.40µg0%

Thiamin (B1)0.20mg17%

Riboflavin (B2)0.20mg15%

Niacin (B3)7.5mg47%

Pantothenic acid (B5)0.60mg12%

Vitamin B60.50mg29%

Folate (B9)25µg6%

Vitamin B1210µg417%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 oz28.4g

1 lb453.6g

1 piece200g

HEALTH BENEFITS

Why eat it.

✓Extremely high protein content for muscle repair
✓Excellent source of Vitamin B12 for nerve health
✓Rich in Selenium, a powerful antioxidant
✓Low in total fat and calories once rehydrated
✓Provides essential Omega-3 fatty acids

COOKING TIPS

In the kitchen.

1Must be soaked in cold water for 24-48 hours, changing water every 8 hours
2Always soak with the skin side up to allow salt to fall away
3Do not boil vigorously; simmer gently to prevent the fish from becoming tough

STORAGE

Keep it fresh.

Store in a cool, dry, well-ventilated place for up to 6 months
Keep in the refrigerator wrapped in paper and then plastic to contain odor
Once soaked and rehydrated, use within 2 days or freeze

FAQ

Frequently asked questions.

How long does salt cod last?

Unopened and kept in a cool, dry place, it can last 6-12 months. In the fridge, it lasts about 6 months.

Why do I need to soak salt cod?

Soaking is essential to remove the excess salt used for preservation and to rehydrate the fish to its original texture.

Can I use fresh cod instead of salt cod?

You can, but the flavor and texture will be completely different. Salt cod has a firmer, 'meatier' texture and a more concentrated savory flavor.

How do I know if salt cod has gone bad?

Look for deep yellowing, slimy patches, or a very pungent, sour ammonia-like smell. It should smell like salty sea air.

Is salt cod healthy despite the salt?

It is very healthy in terms of protein and vitamins, but the sodium content remains high even after soaking. It should be consumed in moderation by those with hypertension.

Can I freeze salt cod?

Yes, you can freeze it in its dry state or after it has been soaked and drained. It freezes very well for up to 3 months.

What are common dishes made with salt cod?

Popular dishes include Portuguese Bacalhau à Brás, Spanish Bacalao a la Vizcaína, French Brandade, and Caribbean Saltfish Fritters.

How do I pick the best quality salt cod?

Look for thick fillets that are white to light cream in color. Avoid pieces that are very thin, yellowed, or have brown spots.

Do I need to remove the skin?

It is usually easier to remove the skin after the first few hours of soaking or after a brief blanching, though some recipes cook it with the skin on for flavor.

RECIPES