Of which 2.4 g sugars and 2.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (salt cod) · Fiber (chickpeas) · Plant protein (chickpeas)
Allergens fish
Flaked salt cod with chickpeas and red onion
A Portuguese classic with no extra work, served warm or cold.
Ingredients
- 300 g (10½ oz) salt cod, soaked (desalted)
- 200 g (7 oz) cooked chickpeas
- 1 large red onion (100 g / 3½ oz) — sliced into rounds
- 1 handful of fresh parsley (10 g) — chopped
- 2 cloves garlic (6 g) — chopped
- 3 tbsp olive oil (30 g / 1 oz)
- 1 tbsp vinegar (15 g / ½ oz)
- salt, to taste
Method
- Simmer the soaked salt cod in unsalted water for 8 to 10 minutes, until tender.
- Drain, let it cool until just warm and flake it with your hands, removing the skin and bones.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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