Recipes · Spanish · Seafood
Bacalao al Pil Pil
One serving has 534 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (159%), selenium (137%), vitamin K (83%), phosphorus (69%), vitamin E (48%) and pyridoxine (47%). Ready in 70 minutes.
- Preparation: 50 min
- Cooking: 20 min
- Makes: 1 serving (174 g)
- Difficulty: Hard
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 30 g Salt cod
- 90 g Cod, raw
- 40 g Olive oil
- 10 g Garlic, raw
- 1 g Chilies, dried red
- 3 g Parsley, fresh
Method
- Soak the salt cod in plenty of cold water for 24-36 hours, changing the water 2-3 times, then drain and pat dry; this washes out most of its salt.
- Cut the soaked salt cod and the fresh cod into similar-sized pieces, so most of the fish keeps the dish's characteristic saltiness without piling on too much sodium.
- Warm the olive oil gently with the sliced garlic and the dried chilli until the garlic turns pale gold. Lift both out and set aside.
- Add the fish skin-side down to the warm, not hot, oil and cook very gently for 8-10 minutes, tilting and swirling the pan now and then, until it flakes and releases its natural gelatin.
- Lift out the fish. Off the heat, swirl and shake the pan in a circular motion, working the oil until it emulsifies into a thick, pale, garlicky sauce; add a spoon of water if it needs help.
- Return the fish to the sauce, scatter over the reserved garlic, chilli and parsley, and serve straight away.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 534 kcal | 25% |
| Carbohydrates | 4.2 g | |
| Water | 86.5 mL | |
| Fiber | 0.6 g | 2% |
| Protein | 35.7 g | 74% |
| Tryptophan | 0.4 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3.2 g | |
| Methionine | 1 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 41.5 g | |
| Monounsaturated | 29.4 g | |
| Polyunsaturated | 4.7 g | |
| Docosahexaenoic Acid (DHA) | 0.23 g | |
| Eicosapentaenoic Acid (EPA) | 0.06 g | |
| Omega-6 | 4 g | |
| Saturated | 5.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 84.3 mg | |
| Calcium | 85.5 mg | 9% |
| Copper | 0.11 mg | 12% |
| Iron | 1.7 mg | 10% |
| Magnesium | 73.6 mg | 24% |
| Manganese | 0.21 mg | 12% |
| Phosphorus | 486 mg | 69% |
| Potassium | 885 mg | 19% |
| Selenium | 75.6 µg | 137% |
| Sodium | 2,162 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 4.3 mg | 31% |
| Pantothenic acid (vitamin B5) | 0.72 mg | 14% |
| Pyridoxine (vitamin B6) | 0.61 mg | 47% |
| Folate (vitamin B9) | 19.2 µg | 5% |
| Cobalamin (vitamin B12) | 3.8 µg | 159% |
| Choline | 150 mg | 35% |
| Vitamin A | 49.3 µg | 7% |
| Vitamin C | 9.4 mg | 12% |
| Vitamin D (D2 + D3) | 80.7 IU | 13% |
| Vitamin E | 7.2 mg | 48% |
| Vitamin K | 74.7 µg | 83% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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