Equipment
Ingredients
Cod Poaching
- 300 g salt cod, pre-soaked and desalted, cut into chunks
- 1000 ml water, cold
- 1 bay leaf, dried
- 1 garlic, smashed
Salad Base
- 400 g cannellini beans, canned, rinsed and drained
- 100 g arugula, washed and dried
- 30 g capers, drained
- 50 g red onion, thinly sliced
Lemon Vinaigrette
- 60 ml extra virgin olive oil
- 30 ml lemon juice, freshly squeezed
- 2 g lemon zest, finely grated
- 2 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 485 kcal
- Protein
- 56 g
- Carbohydrates
- 22 g
- Fat
- 17 g
- Fiber
- 10 g
- Sugar
- 2 g
- Sodium
- 5463 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 11 g
- Polyunsaturated Fat
- 2 g
- Cholesterol
- 114 mg
- Potassium
- 1939 mg
- Calcium
- 217 mg
- Iron
- 5.0 mg
- Magnesium
- 117 mg
- Phosphorus
- 733 mg
- Zinc
- 1.4 mg
- Vitamin A
- 62 mcg
- Vitamin C
- 12 mg
- Vitamin D
- 3.0 mcg
- Vitamin E
- 4.5 mg
- Vitamin K
- 39 mcg
- Vitamin B6
- 0.7 mg
- Vitamin B12
- 7.5 mcg
- Thiamin
- 0.23 mg
- Riboflavin
- 0.22 mg
- Niacin
- 5.8 mg
- Folate
- 49 mcg
- Water
- 61 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Place the pre-soaked salt cod, smashed garlic clove, and bay leaf in a saucepan. Cover with the cold water and place over medium heat until the water reaches a gentle simmer at approximately 85°C/185°F.
Using a slotted spoon, carefully remove the cod from the poaching liquid and transfer it to a plate. Allow the fish to cool for 10 minutes, then discard the skin and any stray bones. Flake the meat into bite-sized chunks.
In a small bowl, combine the lemon juice, lemon zest, and black pepper. Slowly stream in the extra virgin olive oil while whisking continuously until the dressing is fully emulsified.
In a large mixing bowl, combine the flaked cod, rinsed cannellini beans, capers, and sliced red onion. Pour half of the prepared vinaigrette over the mixture and toss gently to thoroughly coat the ingredients without breaking up the fish.
Just before serving, add the fresh arugula to the bowl. Drizzle with the remaining dressing and use salad tongs to toss lightly, ensuring the greens are coated but not bruised.
Chef's Notes
- Purchasing pre-soaked, desalted cod from a fishmonger or freezer section turns a historically time-consuming dish into a rapid weeknight staple.
- Notice the intentional omission of added salt in this recipe. The capers and residual salt in the cod provide all the necessary seasoning. Always taste before deciding to add any extra salt.
- For the best textural contrast, ensure your canned beans are rinsed thoroughly and patted dry to remove their starchy canning liquid, which can muddy the vinaigrette.
Storage
Refrigerator: 2 days — Arugula will wilt rapidly once dressed. For best results, store the cod and bean mixture separately from the fresh greens.
Troubleshooting
Salad tastes overly salty
Cause: The salt cod was not soaked and desalted adequately prior to purchase or use.
Fix: Add extra unsalted beans or a handful of unsalted chopped tomatoes to dilute the overall salinity of the dish.
Prevention: Always taste a tiny piece of the raw, soaked cod before poaching to ensure the salt level is palatable.
Cod is tough and chewy
Cause: The poaching water was brought to a hard boil.
Fix: Flake the cod into much smaller, finer shreds so the tough texture is less noticeable in the salad.
Prevention: Maintain a gentle simmer and monitor the water temperature carefully.
Arugula is wilted and soggy
Cause: The salad was dressed too far in advance of serving.
Fix: Cannot be fixed once the acid has broken down the greens.
Prevention: Only add the arugula and final drizzle of dressing immediately before plating.
Cultural Context
The pairing of baccala (salt cod) and legumes is deeply rooted in Mediterranean coastal cuisine, particularly in Italy and Spain. Historically, preserving cod with salt allowed it to travel inland, where it was reconstituted and stretched with inexpensive, protein-rich staples like white beans to feed large families.
