Recipes · Italian · Main Courses
Baccalà alla Vicentina
One serving has 448 kcal and 21 g protein, and at least a fifth of a woman's daily need of cobalamin (118%), selenium (71%), vitamin K (70%), phosphorus (58%), riboflavin (46%) and calcium (32%). Ready in 1530 minutes.
- Preparation: 1440 min
- Cooking: 90 min
- Makes: 1 serving (381 g)
- Difficulty: Medium
- Diets: Pescatarian
- Contains: dairy, fish, gluten
Ingredients
- 18 g Salt cod
- 230 g Milk, whole
- 100 g Onions, raw
- 20 g Olive oil
- 10 g Flour, all-purpose
- 3 g Parsley, fresh
- 0.3 g Black pepper
Method
- Soak the salt cod in several changes of cold water in the refrigerator for 24-48 hours to remove as much of its salt as possible, changing the water 3-4 times; this is a naturally very salty ingredient even after soaking, so a modest piece goes a long way. Drain, then remove any skin and bones and cut into large pieces.
- Dust the cod pieces lightly with the flour.
- Cook the thinly sliced onion gently in the olive oil in a heavy pot for about 8 minutes until soft and translucent.
- Add the cod pieces and pour over the milk. Season with the pepper (the cod itself still carries plenty of salt).
- Cover and cook on very low heat for 1.5-2 hours, shaking the pot occasionally instead of stirring, until the cod is very tender and the sauce has thickened and turned creamy.
- Stir in the parsley just before serving. Serve hot, traditionally with grilled or soft polenta.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 448 kcal | 21% |
| Carbohydrates | 28.4 g | |
| Water | 299 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 20.8 g | 43% |
| Tryptophan | 0.25 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.95 g | |
| Leucine | 1.7 g | |
| Lysine | 1.7 g | |
| Methionine | 0.55 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.9 g | |
| Tyrosine | 0.8 g | |
| Valine | 1.1 g | |
| Histidine | 0.59 g | |
| Fat | 28.1 g | |
| Monounsaturated | 16.6 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0.08 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 7.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 50.4 mg | |
| Calcium | 319 mg | 32% |
| Copper | 0.15 mg | 17% |
| Iron | 1.5 mg | 8% |
| Magnesium | 61.1 mg | 20% |
| Manganese | 0.26 mg | 14% |
| Phosphorus | 406 mg | 58% |
| Potassium | 744 mg | 16% |
| Selenium | 39 µg | 71% |
| Sodium | 1,370 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 2.3 mg | 16% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 57.9 µg | 14% |
| Cobalamin (vitamin B12) | 2.8 µg | 118% |
| Choline | 91.9 mg | 22% |
| Vitamin A | 126 µg | 18% |
| Vitamin C | 12 mg | 16% |
| Vitamin D (D2 + D3) | 146 IU | 24% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 62.9 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
0.6 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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