Summary: Cod salad is one of the most versatile and healthy dishes you can make with cod. Whether raw (as in Catalan esqueixada), grilled, or confit, cod adds quality protein, flavor, and texture to any salad. In this guide, we present 5 different recipes so you have one for every occasion: from the classic Mediterranean salad to a fresh tabbouleh with shredded cod.
Cod in Salad: A Versatile Ingredient All Year Round
Cod salad is one of the most versatile and healthy dishes you can make with cod. Whether raw (as in Catalan esqueixada), grilled, or confit, cod adds quality protein, flavor, and texture to any salad. In this guide, we present 5 different recipes so you have one for every occasion: from the classic Mediterranean salad to a fresh tabbouleh with shredded cod.
At Bacalalo, our customers at Mercat del Ninot constantly ask us for light cod preparation ideas, especially during warmer months. These 5 salads are our favorites and the most popular.
What Cod to Use for Salads
Cod salads allow for different preparations of the fish depending on the type of salad:
- Shredded raw cod: for esqueixada and tartare-style salads. Use shreds or shredded thin loin. Raw desalted cod has a firm texture and concentrated flavor.
- Grilled cod: for warm salads. Grill it and shred it over the hot salad.
- Confit cod: for elegant restaurant-style salads. The silky texture of the confit contrasts with crispy vegetables.
- Boiled and shredded cod: the simplest option. Boil cod for 8-10 minutes in unsalted water and shred it.
1. Mediterranean Cod Salad
The classic cod salad. Fresh, colorful, and full of Mediterranean flavor.
Ingredients (4 servings)
- 250 g desalted shredded cod (raw or cooked)
- 4 ripe tomatoes cut into wedges
- 1 cucumber sliced
- 1/2 red onion, thinly julienned
- 100 g black olives
- Extra virgin olive oil, red wine vinegar, oregano
Preparation
Mix the vegetables in a large bowl. Add the shredded cod, olives, and dress with oil, vinegar, and oregano. Refrigerate for 30 minutes before serving. It's the perfect salad to take to the beach or countryside.
Related Bacalalo Products
2. Cod Salad with Orange
The combination of cod and orange is a classic of Mediterranean cuisine. The acidity and sweetness of the orange dramatically enhance the flavor of the cod.
Ingredients (4 servings)
- 250 g desalted shredded cod
- 3 oranges, peeled and cut into slices or wedges
- 1 red onion, thinly julienned
- 50 g black olives
- Fresh mint leaves
- Olive oil, lemon juice, salt and pepper
Preparation
Arrange the orange slices on a plate as a base. Distribute the shredded cod and onion on top. Add the olives and mint leaves. Dress with olive oil and a splash of lemon juice (no vinegar, lemon works better with orange). Let it rest for 15-20 minutes in the refrigerator. This salad is especially good in winter, when oranges are at their best.
3. Warm Cod and Potato Salad
A heartier salad, perfect for autumn and winter. The contrast between hot potato and warm cod creates a comforting yet light dish.
Ingredients (4 servings)
- 250 g desalted cod loin, grilled
- 400 g small potatoes, cooked and halved
- 100 g cooked green beans
- 2 hard-boiled eggs, quartered
- Black olives
- Vinaigrette: 3 parts olive oil, 1 part Sherry vinegar, 1 teaspoon whole grain mustard, salt and pepper
Preparation
Boil the potatoes and green beans. While hot, dress with the vinaigrette (hot potatoes absorb dressing better). Grill the cod and shred it into large pieces over the potatoes. Add the eggs and olives. Serve warm.
4. Cod Salad with White Beans
The combination of cod + legumes is a classic found throughout the Mediterranean basin: in Catalonia with mongetes, in Italy with cannellini, in Portugal with feijão. It is a nutritionally complete dish.
Ingredients (4 servings)
- 250 g desalted shredded cod (raw)
- 400 g cooked white beans (quality canned or home-cooked)
- 1 roasted red pepper, cut into strips
- 1/2 chopped spring onion
- Chopped fresh parsley
- Olive oil, Sherry vinegar, salt and pepper
Preparation
Drain the beans and mix them with the shredded cod, pepper, onion, and parsley. Dress generously with oil and a splash of vinegar. Let it rest for at least 1 hour in the refrigerator for the flavors to meld. The beans absorb the dressing and the flavor of the cod, creating a harmonious whole.
5. Cod Tabbouleh
An original version that replaces the meat of the Lebanese recipe with cod. Fresh, herbaceous, and full of texture.
Ingredients (4 servings)
- 200 g desalted shredded cod (raw)
- 100 g couscous or bulgur (cooked according to instructions)
- 1 bunch fresh parsley, finely chopped (lots of parsley, as in authentic tabbouleh)
- Chopped fresh mint leaves
- 2 tomatoes, diced small
- 1 cucumber, diced
- Juice of 2 lemons, olive oil, salt and pepper
Preparation
Prepare the couscous and let it cool. Mix with the shredded cod, generous parsley, mint, tomato, and cucumber. Dress with plenty of lemon juice and olive oil. Refrigerate for at least 1 hour. Cod tabbouleh is a surprising dish that wins over everyone who tries it.
General Tips for Cod Salads
- Cod saltiness: When eating cod in salad (especially raw), the saltiness is very noticeable. Make sure it is well desalted: pleasantly salty but not excessive.
- Chilling: All cod salads improve with at least 30 minutes in the refrigerator. Flavors meld and the cod absorbs the dressing.
- Dressing potatoes/legumes while hot: If the salad contains potatoes or legumes, dress them while they are hot. They absorb oil and vinegar much better.
- Extra virgin olive oil: In salads, the quality of the oil makes a huge difference. Use a good extra virgin, preferably Arbequina for mild salads.
- Seasonal vegetables: Adapt the vegetables to what's available in the market. In summer, tomatoes and cucumbers. In winter, oranges and roasted peppers.
Storage
- Salads with raw cod: Up to 24 hours in the refrigerator, well covered.
- Salads with cooked cod: Up to 2 days in the refrigerator.
- Do not freeze: Salads do not freeze well. Vegetables lose texture and dressing separates.
- Picnic transport: Transport in an airtight container with an insulated bag. Add dressing just before serving to prevent sogginess.
Nutritional Information (average of 5 salads)
- Calories: 200-300 kcal per serving (depending on the salad)
- Protein: 18-25 g
- Fat: 10-16 g (from olive oil, healthy fats)
- Carbohydrates: 8-25 g (variable depending on ingredients)
All cod salads are light and nutritious options. Cod provides complete protein with almost zero fat, and extra virgin olive oil is a source of heart-healthy monounsaturated fats.
🛒 Products mentioned in this article
⭐ 4.9/5 · 24-48h cold shipping · Since 1990 at Mercat del Ninot
Conclusions
- Cod in salad: a versatile ingredient all year round: Cod salad is one of the most versatile and healthy dishes you can make with cod.
- 1. Mediterranean cod salad: The classic cod salad.
- 2. Cod salad with orange: The combination of cod and orange is a classic of Mediterranean cuisine.
- 3. Warm cod and potato salad: A heartier salad, perfect for autumn and winter.
- 4. Cod salad with white beans: The combination of cod + legumes is a classic found throughout the Mediterranean basin: in Catalonia with mongetes, in Italy with cannellini, in Portugal with feijão.
Frequently Asked Questions
Can raw cod be used for salads?
Yes. Raw salted cod is safe to eat because the salting and freezing process eliminates anisakis. This is how it is consumed in Catalan esqueixada. What cod to use for salads Cod salads can be prepared with different fish preparations depending on the type of salad: Raw flaked cod: for esqueixada and tartar-style salads.
Which cut of cod is best for salads?
Flaked cod is the most practical and economical option. It comes pre-flaked and integrates perfectly into any salad. What cod to use for salads Cod salads can be prepared with different fish preparations depending on the type of salad: Raw flaked cod: for esqueixada and tartar-style salads.
Can they be prepared in advance?
Yes, and it is actually recommended. Prepare the salad 1-4 hours in advance and keep it in the fridge. Resting improves flavor integration.
Which of the 5 salads is the lightest?
The Mediterranean salad (only raw vegetables, cod and oil) with about 200 kcal per serving. The heartiest is the warm salad with potato, with about 300 kcal. Nutritional information (average of the 5 salads) Calories: 200-300 kcal per serving (depending on the salad) Protein: 18-25 g Fat: 10-16 g (from olive oil, healthy fats) Carbs: 8-25 g (variable depending on ingredients) All cod salads are light and nutritious options.
Are cod salads suitable for celiacs?
Yes, except for tabbouleh if made with wheat couscous. Substitute with quinoa or corn couscous. Cod and all vegetables are naturally gluten-free. What cod to use for salads Cod salads can be prepared with different fish preparations depending on the type of salad: Raw flaked cod: for esqueixada and tartar-style salads.
Buy flaked cod for your salads at Bacalalo.
Discover more
