Recipes · Spanish · Salads
Esqueixada
One serving has 239 kcal and 20 g protein, and at least a fifth of a woman's daily need of cobalamin (125%), selenium (81%), vitamin K (70%), phosphorus (45%), pyridoxine (28%) and vitamin C (25%). Ready in 90 minutes.
- Preparation: 90 min
- Makes: 1 serving (176 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish, sulphite
Ingredients
- 30 g Salt cod
- 80 g Tomatoes, raw
- 30 g Onions, red, raw
- 15 g Olives, black
- 12 g Olive oil
- 6 g Vinegar, red wine
- 3 g Parsley, fresh
Method
- Soak the salt cod in cold water for 24 hours, changing the water 2-3 times, until much of the salt has washed out.
- Drain and shred the cod into flakes with your fingers, discarding any skin or bone.
- Toss the shredded cod with the diced tomato, sliced onion and olives.
- Dress with the olive oil and vinegar, scatter with parsley and serve chilled.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 239 kcal | 11% |
| Carbohydrates | 7 g | |
| Water | 127 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 20.1 g | 42% |
| Tryptophan | 0.22 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.9 g | |
| Leucine | 1.6 g | |
| Lysine | 1.8 g | |
| Methionine | 0.57 g | |
| Cystine | 0.21 g | |
| Phenylalanine | 0.77 g | |
| Tyrosine | 0.66 g | |
| Valine | 1 g | |
| Histidine | 0.58 g | |
| Fat | 14.6 g | |
| Monounsaturated | 10 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0.13 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 45.6 mg | |
| Calcium | 80.7 mg | 8% |
| Copper | 0.15 mg | 17% |
| Iron | 2.3 mg | 13% |
| Magnesium | 54 mg | 17% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 316 mg | 45% |
| Potassium | 691 mg | 15% |
| Selenium | 44.6 µg | 81% |
| Sodium | 2,226 mg | |
| Zinc | 0.73 mg | 9% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.62 mg | 12% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 29.8 µg | 7% |
| Cobalamin (vitamin B12) | 3 µg | 125% |
| Choline | 96.5 mg | 23% |
| Vitamin A | 61.4 µg | 9% |
| Vitamin C | 18.4 mg | 25% |
| Vitamin D (D2 + D3) | 48.3 IU | 8% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 63.2 µg | 70% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.