5 Cold Cod Salads for Summer

Why cod is ideal for summer salads

Summer salads need a protein that adds flavor without being heavy. Grilled chicken is the obvious but boring option. Desalted cod offers something no other protein does: a flaky texture that blends with greens, a natural salty flavor that reduces the need for dressing, and an exceptional nutritional profile — high in protein, low in fat, rich in omega-3.

The key lies in the preparation. Cod for salad can be prepared in three ways: confit at low temperature in olive oil (the most flavorful), poached in water with bay leaf (the lightest), or simply flaked raw if already desalted and of premium quality. Each method yields a different result and suits a different type of salad.

At Mercat del Ninot, we have been selling cod for salads for decades. Our customers ask us for loin for confit and already flaked pieces for quick salads. If you want to try with the best cod, here is our selection.

1. Mediterranean salad with confit cod

This is the queen of cod salads and the one we make most often at home. Slow confit in olive oil transforms the cod into something silky, tender, and extraordinarily flavorful.

Ingredients (4 servings):

• 300 g desalted cod loin
• 200 ml extra virgin olive oil
• 2 garlic cloves + 1 bay leaf
• 200 g mixed cherry tomatoes
• 1 roasted red pepper (jarred is fine)
• 100 g Aragon black olives
• 1 spring onion
• Fresh basil leaves
• Vinaigrette: 3 tbsp EVOO, 1 tbsp sherry vinegar, salt, pepper

Preparation: Confit the cod by submerging it in olive oil with garlic and bay leaf over very low heat (65-70°C) for 15-20 minutes. The oil should never bubble. Remove, let cool, and flake into large pieces. Assemble the salad with halved tomatoes, sliced pepper, olives, thinly sliced spring onion, and basil. Place the cod flakes on top and dress with the vinaigrette. Do not mix too much: the flakes should remain whole.

2. Tropical salad with mango and cod

The combination of ripe mango with desalted cod sounds daring but is one of the best. The sweetness of the mango balances the saltiness of the cod, and the contrast in textures — soft mango, firm cod — works perfectly.

Ingredients (4 servings):

• 300 g desalted cod, poached and flaked
• 1 large ripe mango, diced
• 1 ripe avocado, sliced
• 100 g lamb's lettuce or arugula
• 50 g roasted cashews
• Vinaigrette: juice of 1 lime, 2 tbsp EVOO, 1 tsp honey, grated ginger

Preparation: Poach the cod in boiling water with bay leaf for 8 minutes. Drain, cool under running water, and flake. On a bed of lamb's lettuce, arrange the mango, sliced avocado, and cod. Sprinkle with cashews. Dress with the lime and ginger vinaigrette just before serving. Do not dress in advance: avocado will oxidize and lamb's lettuce will wilt.

3. Thai cod salad with peanuts

This salad fuses Thai cuisine with cod, and the result is addictive. The Thai dressing — a balance of salty, sour, sweet, and spicy — enhances the flavor of the cod in an unexpected way.

Ingredients (4 servings):

• 300 g desalted cod, poached
• 200 g red cabbage, finely julienned
• 1 carrot, thinly julienned or grated
• 100 g cooked edamame
• 50 g chopped roasted peanuts
• Chives and fresh cilantro
• Thai dressing: 2 tbsp fish sauce, 2 tbsp lime juice, 1 tbsp cane sugar, 1 chopped red chili, 1 grated garlic clove

Preparation: Mix the Thai dressing and set aside for 10 minutes for the flavors to meld. In a large bowl, combine the cabbage, carrot, edamame, and poached cod flaked into medium pieces. Dress, mix well, and divide into bowls. Top with peanuts, cilantro, and chopped chives. Serve immediately. This salad benefits from resting for 5 minutes after dressing: the cabbage absorbs some of the dressing and softens slightly.

4. Greek cod and olive salad

The classic Greek salad — tomato, cucumber, onion, olives, feta — works exceptionally well with cod. Cod replaces feta as the salty/protein element, although you can keep both for a more substantial version.

Ingredients (4 servings):

• 300 g desalted cod, flaked (raw or poached)
• 3 ripe tomatoes, cut into thick wedges
• 1 cucumber, sliced into half-moons
• 1 red onion, thinly sliced into rings
• 100 g Kalamata olives
• Dried oregano, generous EVOO, a splash of red wine vinegar

Preparation: Arrange the tomatoes, cucumber, and onion on a large platter. Add the olives and flaked cod. Dress generously with olive oil, a hint of vinegar, and oregano. No salt is needed: the cod and olives already provide saltiness. Let rest for 10 minutes before serving so the tomato juices mix with the oil. Serve with toasted rustic bread.

5. Cod salad with legumes and vinaigrette

Legumes and cod are a classic combination in Portuguese and Spanish cuisine that works even better cold. This salad is hearty, nutritious, and can be prepared in advance — ideal for taking to the beach or work.

Ingredients (4 servings):

• 300 g desalted cod, confit or poached
• 400 g cooked chickpeas (canned, well drained and rinsed)
• 200 g green beans, cooked al dente
• 1 hard-boiled egg per person
• Fresh parsley, chopped
• Strong vinaigrette: 4 tbsp EVOO, 2 tbsp sherry vinegar, 1 tsp whole-grain mustard, 1 grated garlic clove

Preparation: Mix the chickpeas with the green beans cut into 3 cm pieces. Dress with the vinaigrette and let rest for 15 minutes. Add the cod flaked into large pieces and the hard-boiled egg cut into quarters. Sprinkle with parsley. This is one of the few salads that improves with resting: prepare it 1 hour in advance and store it in the refrigerator. Before serving, add an extra drizzle of olive oil.

General tips for perfect cod salads

After preparing hundreds of cod salads, these are the tips that make the biggest difference:

• Always desalinate thoroughly: For salad, cod should be perfectly desalted. If it remains salty, it will ruin the balance of the dish. Desalinate for 48-60 hours, changing the water 3 times a day.
• Dry it well: Residual water dilutes the vinaigrette. Dry it with paper towels, pressing gently.
• Don't flake it too much: Large flakes are more visually appealing and retain texture better. Flake with your hands, not a fork.
• Dress the base first: Dress vegetables and legumes before adding cod. This way they absorb flavor and the cod doesn't break when mixing.
• Always extra virgin olive oil: In a cold salad, olive oil is key. Use the best you have. The difference is enormous.

For more ideas on seafood recipes, visit our blog. And if you're looking for quality cod, our selection includes loins, flakes, and pieces perfect for every type of salad. You might also be interested in our recipe for cod ceviche or cold cod dishes without an oven.

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