Esqueixada de Bacallà is a traditional Catalan dish from Catalonia, Spain. It is a light and refreshing salad made with salted cod (bacallà), fresh vegetables, and a tangy garlic-olive oil dressing. This dish is particularly popular in the warmer months due to its cool and vibrant flavors.
Historically, salted cod has been a staple in many Mediterranean cuisines due to its long shelf life and ease of storage. In Catalonia, the practice of preserving fish with salt dates back centuries, allowing for the creation of dishes like Esqueixada de Bacallà. The term "esqueixada" comes from the Catalan verb "esqueixar," meaning "to shred" or "to tear," referring to the way the cod is prepared by hand.
Ingredients:
- 1 pound salted cod
- 1 large red onion
- 2 ripe tomatoes
- 1 green bell pepper
- 1 red bell pepper
- 1 cucumber
- 2 cloves of garlic
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
1. Soak the Cod: Soak the salted cod in water for 24-48 hours to remove excess salt. Change the water at least 3-4 times during this process.
2. Prepare the Cod: Drain the water and pat the cod dry with a paper towel. Place the cod in a pot of cold water and bring to a boil over medium-high heat. Once boiling, reduce the heat to low and let simmer for about 10-15 minutes, or until the cod is cooked through. Remove the cod from the pot and let cool. Once cooled, remove the skin and bones and flake the cod into small pieces using your hands.
3. Prepare the Vegetables: Cut the onion, tomatoes, and bell peppers into thin strips. Peel the cucumber and cut into thin slices.
4. Make the Dressing: Crush the garlic cloves and mix with the olive oil, red wine vinegar, salt, and pepper in a small bowl.
5. Combine Ingredients: In a large mixing bowl, combine the flaked cod with the vegetables and the garlic-olive oil mixture. Toss gently to coat all the ingredients.
6. Chill and Serve: Chill the salad in the refrigerator for at least 30 minutes before serving. Garnish with fresh parsley before serving.
Tips and Variations:
- Optional Ingredients: Some variations of this dish may include additional ingredients such as olives, capers, or hard-boiled eggs. Feel free to experiment with different flavors and textures to create your own unique version of this classic dish.
- Health Benefits: Esqueixada de Bacallà is not only delicious but also quite healthy. Salted cod is a good source of lean protein, while the fresh vegetables provide a variety of vitamins and minerals. Olive oil is a healthy source of fat, and garlic has antibacterial properties and can help boost the immune system. However, due to the high sodium content of salted cod, this dish may not be suitable for those with high blood pressure or other health conditions that require a low-sodium diet.
Overall, Catalonia Esqueixada de Bacallà is a flavorful and refreshing dish that is easy to make and perfect for a summer meal or as an appetizer or side dish.
Nutrition Value:
1. Salted Cod
- Calories: 350 per pound
- Carbohydrates: 0g
- Protein: 80g
- Fat: 2g
- Sodium: 14,000mg (before soaking)
- Cholesterol: 180mg
- Vitamins: B12, B6
- Minerals: Selenium, phosphorus, potassium
- Nutritional Benefit: High in protein and low in fat, provides essential B vitamins and minerals, supports muscle repair and energy metabolism.
2. Red Onion
- Calories: 44 per large onion
- Carbohydrates: 10g
- Protein: 1g
- Fat: 0.1g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B6
- Minerals: Potassium, manganese
- Nutritional Benefit: Rich in antioxidants, supports immune health, provides dietary fiber, and contributes to cardiovascular health.
3. Ripe Tomatoes
- Calories: 44 per two tomatoes
- Carbohydrates: 10g
- Protein: 2g
- Fat: 0.5g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, A, K
- Minerals: Potassium, folate
- Nutritional Benefit: High in antioxidants like lycopene, supports skin health, and boosts the immune system.
4. Green Bell Pepper
- Calories: 24 per bell pepper
- Carbohydrates: 6g
- Protein: 1g
- Fat: 0.2g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, A, B6
- Minerals: Potassium, folate
- Nutritional Benefit: Excellent source of vitamins A and C, supports vision and immune function, and contains fiber.
5. Red Bell Pepper
- Calories: 31 per bell pepper
- Carbohydrates: 7g
- Protein: 1g
- Fat: 0.3g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, A, B6
- Minerals: Potassium, folate
- Nutritional Benefit: High in antioxidants, supports immune health, and contributes to skin health and vision.
6. Cucumber
- Calories: 16 per cucumber
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0.2g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin K, C
- Minerals: Potassium, magnesium
- Nutritional Benefit: Hydrating, low in calories, supports digestive health, and provides anti-inflammatory benefits.
7. Garlic
- Calories: 9 per two cloves
- Carbohydrates: 2g
- Protein: 0.4g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, B6
- Minerals: Selenium, manganese
- Nutritional Benefit: Contains compounds with medicinal properties, supports immune function, and has anti-inflammatory effects.
8. Olive Oil
- Calories: 480 per 1/4 cup
- Carbohydrates: 0g
- Protein: 0g
- Fat: 54g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Vitamin E, K
- Minerals: None significant
- Nutritional Benefit: Rich in healthy monounsaturated fats, supports heart health, and contains antioxidants.
9. Red Wine Vinegar
- Calories: 6 per 2 tablespoons
- Carbohydrates: 0.4g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Trace amounts of Vitamin C
- Minerals: Trace amounts of iron, manganese
- Nutritional Benefit: Low in calories, may help with blood sugar control, and adds flavor without added fat.
10. Salt and Pepper
- Calories: 0 per seasoning amount
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: Variable (salt content)
- Cholesterol: 0mg
- Vitamins: None significant
- Minerals: None significant
- Nutritional Benefit: Enhances flavor, but should be used in moderation due to sodium content.
11. Fresh Parsley
- Calories: 2 per tablespoon
- Carbohydrates: 0.4g
- Protein: 0.1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin K, C, A
- Minerals: Iron, calcium
- Nutritional Benefit: Rich in vitamins K and C, supports bone health, and has antioxidant properties.
Comments