Of which 7.2 g sugars and 2.9 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 Vitamin C (tomato) · Lean protein (salt cod) · Vitamin C (bell pepper)
Allergens fish
Rico-style salt cod salad
Flaked salt cod with tomato, bell pepper and olives, ready in 20 minutes.
Ingredients
- 250 g (9 oz) salt cod, soaked (desalted), flaked
- 2 ripe tomatoes, seeded and chopped (300 g / 10½ oz)
- ½ red onion, thinly sliced (75 g / 2¾ oz)
- ½ green bell pepper, chopped (60 g / 2 oz)
- 50 g (1¾ oz) black olives, pitted
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tbsp cider or white wine vinegar (15 g / ½ oz)
- chopped fresh parsley, salt and pepper, to taste
Method
- Cook the flaked salt cod in boiling water for 3–5 minutes. Drain very well and let cool a little.
- In a large bowl, combine the tomatoes, red onion, bell pepper and olives.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Quick & Easy”. The English edition is coming soon.
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