Recipes · Italian · Seafood
Baccalà Mantecato
One serving has 430 kcal and 14 g protein, and at least a fifth of a woman's daily need of cobalamin (87%), vitamin K (82%), selenium (56%), vitamin E (42%) and phosphorus (31%). Ready in 1470 minutes.
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- Preparation: 1450 min
- Cooking: 20 min
- Makes: 1 serving (86.3 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Low carb
- Contains: dairy, fish
Ingredients
- 20 g Salt cod
- 40 g Olive oil
- 20 g Milk, whole
- 3 g Garlic, raw
- 3 g Parsley, fresh
- 0.3 g Black pepper
Method
- Soak the salt cod in several changes of cold water in the refrigerator for at least 24 hours to remove as much salt as possible; it stays a naturally salty ingredient, so a small piece whips up into a generous amount of dip. Drain.
- Poach the cod gently in fresh water for 15-20 minutes until it flakes easily; drain well and remove any skin and bones.
- While still warm, beat the cod vigorously with a wooden spoon (or in a stand mixer), gradually working in the olive oil in a thin stream, alternating with the milk, until it turns pale, light and fluffy.
- Stir in the crushed garlic, parsley and pepper.
- Serve at room temperature, traditionally spooned onto grilled bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 430 kcal | 20% |
| Carbohydrates | 2.3 g | |
| Water | 25.3 mL | |
| Fiber | 0.24 g | 1% |
| Protein | 13.5 g | 28% |
| Tryptophan | 0.15 g | |
| Threonine | 0.59 g | |
| Isoleucine | 0.62 g | |
| Leucine | 1.1 g | |
| Lysine | 1.2 g | |
| Methionine | 0.39 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.53 g | |
| Tyrosine | 0.46 g | |
| Valine | 0.7 g | |
| Histidine | 0.39 g | |
| Fat | 41.2 g | |
| Monounsaturated | 29.4 g | |
| Polyunsaturated | 4.4 g | |
| Docosahexaenoic Acid (DHA) | 0.08 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.9 g | |
| Saturated | 6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 32.4 mg | |
| Calcium | 65.9 mg | 7% |
| Copper | 0.06 mg | 7% |
| Iron | 1 mg | 6% |
| Magnesium | 31.4 mg | 10% |
| Manganese | 0.1 mg | 6% |
| Phosphorus | 214 mg | 31% |
| Potassium | 351 mg | 7% |
| Selenium | 30.7 µg | 56% |
| Sodium | 1,417 mg | |
| Zinc | 0.46 mg | 6% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 1.6 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.44 mg | 9% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 10.7 µg | 3% |
| Cobalamin (vitamin B12) | 2.1 µg | 87% |
| Choline | 62.4 mg | 15% |
| Vitamin A | 30.3 µg | 4% |
| Vitamin C | 5.6 mg | 8% |
| Vitamin D (D2 + D3) | 42.4 IU | 7% |
| Vitamin E | 6.3 mg | 42% |
| Vitamin K | 74 µg | 82% |
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
0.3 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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