The baked breaded salt cod, crispy outside and tender inside, reminds me of my grandmother’s battered fried cod but in a lighter, no-frying version.
Salt cod
Salt cod is cod preserved in salt.
It must be desalinated and soaked before cooking.
Allow 48 hours of soaking or, alternatively, buy salt cod already soaked.
During soaking the fish absorbs water and its weight can increase up to 3–4 times.
Remember not to add salt to the preparation.
Salt cod is a lean, low-calorie fish but it’s better not to consume it too often because of its sodium content.
To bread the salt cod steaks I used fine durum semolina and made it stick with a simple emulsion of lemon juice and just a little extra virgin olive oil.
Don’t forget to account for the breading when counting the total carbohydrates of your meal.
The breaded salt cod can be cooked in the oven or in an air fryer.
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- Difficulty: Medium
- Cost: Medium
- Rest time: 2 Days
- Preparation time: 15 Minutes
- Cooking time: 25 Minutes
- Portions: 2 People
- Cooking methods: Electric oven, Air fryer
- Cuisine: Italian
Ingredients
- salt cod
- as needed re-milled durum wheat semolina (or whole-wheat)
- 1 pinch mixed peppercorns (for grinding)
- as needed lemon juice
- 1 drizzle extra virgin olive oil
- as needed chopped parsley
* salt cod: about 5–7 oz salted or about 11–14 oz already soaked per person.
Suggested tools
- Knife
- Cutting board
- Baking sheet 9.84×11.42 in
- Parchment paper
Preparation
Tips for hyperglycemia | prediabetes and diabetes
– lean fish and simple ingredients;
– no frying, oven cooking.
– cut the salt cod into steaks;
– rinse the steaks under running water;
– soak them in cold water for 48 hours;
– change the water at least 3 times or preferably every 8 hours;
– drain the salt cod and pat the steaks very dry with kitchen paper;
– remove the skin by gently pulling it off with your hands or using a knife;
– remove most of the small bones using your fingers or kitchen tweezers.Thoroughly dry the salt cod steaks with kitchen paper before breading them.
On a flat plate, pour:
– the semolina or whole-wheat semolina;
– a pinch of pepper;
and mix.
In a deep plate, pour:
– lemon juice;
– a drizzle of oil;
and quickly emulsify the liquids with a fork.
Line a baking sheet with a sheet of parchment paper.
* Wide enough: breaded salt cod steaks should not overlap.
Dip each salt cod steak first into the lemon-and-oil emulsion, then into the semolina, pressing lightly so it adheres well.
Place the breaded steaks on the baking sheet in a single layer.
Spray them or drizzle with a little extra virgin olive oil.Tip
A common issue with light breadings is that they can stick to the parchment paper.
When you turn or lift the breaded salt cod steaks, use a wide spatula and try to lift them together with the breading.
If part of the breading detaches, gather it with the spatula and place it back on top of the steaks.Preheat the oven.
Bake in a fan (convection) oven at 356°F for about 20 minutes until golden and as crispy as desired.
Halfway through cooking, after about 10 minutes, gently turn the breaded salt cod steaks with the help of a wide spatula.
Move the baking sheet to the highest rack of the oven and continue for 5 minutes in broil mode.
Carefully lift the breaded salt cod steaks with the help of a wide spatula.Plate.
Grind a little more pepper, add chopped parsley and drizzle with lemon juice.Your baked breaded salt cod is ready.
Enjoy!
Salt cod is a main course that is easy to balance with preferably whole-grain carbohydrates [bread, pasta or rice] and vegetables so you can compose a balanced meal or single plate that helps keep blood sugar stable.
Don’t forget to account for the breading when calculating the total carbohydrates of your meal.
Storage, tips and variations
Storage
The breaded salt cod keeps in the refrigerator for one day in an airtight container.
You can reheat it in the oven.
Tips and variations
You can use gluten-free flour for a gluten-free version.
FAQ – Questions and Answers
Does the salt cod have to be soaked?
Yes, salt-preserved cod must be desalinated in cold water before cooking.
Can I use salt cod that is already soaked?
Yes, in that case you can skip the soaking step and proceed directly with the preparation.
How do I know if the salt cod is well desalinated?
Taste a small piece after soaking: it should taste savory but not overly salty.
Can I cook the breaded salt cod in an air fryer?
Yes.
Follow the instructions — program, temperature and times — indicated in the user manual of your appliance.
Check the degree of cooking from time to time.
In general, with an air fryer cooking times are reduced: approximately 356°F for 12–15 minutes.
Traditions
It is traditional to prepare battered fried salt cod for the Christmas festivities and for the St. Joseph’s Day table.
