Discover the traditional Nordic recipe for Lutefisk, a unique dish made from dried cod soaked in lye and boiled to perfection. This savory Scandinavian favorite is served with tender potatoes and a creamy white sauce. Learn how to prepare Lutefisk step-by-step and enjoy a taste of Nordic culinary heritage.

Ingredients:

- 1 pound dried cod

- 1 cup lye (food-grade)

- 4 cups water

- 2 tablespoons salt

- 2 tablespoons sugar

- 4 cups potatoes, peeled and diced

- 1 cup white sauce (see recipe below)

- Fresh dill, for garnish

White Sauce:

- 2 tablespoons butter

- 2 tablespoons all-purpose flour

- 1 cup milk

- Salt and pepper, to taste

Instructions:

Prepare the Cod:

  - Soak the dried cod in a solution of lye and water for 4-6 days. Change the solution daily.

  - After soaking, rinse the cod thoroughly under cold running water to remove excess lye.

  - Soak the cod in fresh water for 2-3 days, changing the water every day.

Cook the Cod:

  - Place the soaked cod in a large pot. Cover with water and bring to a boil.

  - Reduce heat and simmer for about 20-30 minutes, or until the fish is tender and easily flakes with a fork.

  - Remove the cod from the pot and let it cool slightly. Flake the fish into pieces, discarding any bones.

Prepare the Potatoes:

  - Boil the diced potatoes in a separate pot of salted water until tender, about 10-15 minutes. Drain and keep warm.

Make the White Sauce:

  - In a saucepan, melt the butter over medium heat. Stir in the flour and cook for 1-2 minutes.

  - Gradually whisk in the milk and cook until the sauce thickens, about 5 minutes. Season with salt and pepper.

Serve:

  - Arrange the flaked cod and boiled potatoes on a serving platter.

  - Spoon the white sauce over the cod and potatoes.

  - Garnish with fresh dill and serve hot.

Enjoy this classic Nordic dish that's perfect for a hearty meal or festive occasion!

Nutritional value

Dried Cod (1 pound)

 - Calories: 82 kcal

 - Protein: 18g

 - Fat: 0.6g

 - Carbohydrates: 0g

 - Omega-3 fatty acids: 0.1g

Benefits:

 - High in protein, supporting muscle growth and repair.

 - Low in fat, making it a good choice for a lean protein source.

 - Provides essential vitamins and minerals like vitamin B12 and iodine.

Lye (Food-Grade) (1 cup)

 - Lye itself is not consumed directly and does not have nutritional values.

Benefits:

 - Used in food processing to preserve and texture foods.

 - In pickling, it helps to maintain texture and prolong shelf life of the cod.

Water (4 cups)

 - Calories: 0 kcal

Benefits:

 - Essential for hydration and overall bodily functions.

 - Acts as a base for dissolving ingredients and helps in processing.

Salt (2 tablespoons)

 - Sodium: 2,325 mg

Benefits:

 - Essential for fluid balance and nerve function.

 - Used for flavoring and preservation. 

Note: Excessive sodium intake can lead to health issues, so use in moderation.

Sugar (2 tablespoons)

 - Calories: 49 kcal

 - Carbohydrates: 13g

Benefits:

 - Adds sweetness and balances flavors.

 - Provides a quick source of energy.

 - Use in moderation to avoid excess calorie and sugar intake.

Potatoes (4 cups, peeled and diced)

 - Calories: 130 kcal

 - Protein: 3g

 - Fat: 0.2g

 - Carbohydrates: 30g

 - Fiber: 2g

Benefits:

 - Good source of carbohydrates for energy.

 - Provides vitamins C and B6, and minerals like potassium.

 - Contains dietary fiber, which aids in digestion.

White Sauce:

Butter (2 tablespoons)

 - Calories: 102 kcal

 - Fat: 12g

 - Carbohydrates: 0g

 - Protein: 0.1g

Benefits:

 - Adds richness and flavor to sauces.

 - Provides fat-soluble vitamins A, D, E, and K.

All-Purpose Flour (2 tablespoons)

 - Calories: 28 kcal

 - Carbohydrates: 6g

 - Protein: 0.8g

 - Fat: 0.1g

Benefits:

 - Used as a thickening agent in sauces.

 - Provides some energy and nutrients from carbohydrates.

Milk (1 cup)

 - Calories: 150 kcal

 - Protein: 8g

 - Fat: 8g

 - Carbohydrates: 12g

Benefits:

 - Good source of calcium, vitamin D, and protein.

 - Supports bone health and muscle function.

Salt and Pepper (to taste)

 - Salt: Sodium content as previously noted.

 - Pepper: Minimal calories and nutrients.

Benefits:

 - Salt adds flavor and acts as a preservative.

 - Pepper adds a mild spicy kick and may aid digestion.

Fresh Dill (for garnish)

 - Calories: 5 kcal

 - Carbohydrates: 1g

 - Protein: 0.3g

 - Fat: 0g

Benefits:

 - Adds fresh, herby flavor to dishes.

 - Contains antioxidants and may aid in digestion.

These ingredients create a flavorful and hearty dish, combining the benefits of lean protein from the cod with the comforting elements of potatoes and a creamy white sauce.