Of which 6.5 g sugars and 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) · Vitamin C (bell pepper) · Complete protein (egg)
Allergens egg, fish
Salt cod salad with roasted peppers
Fresh, with no cooking beyond boiling the salt cod — great for hot days.
Ingredients
- 300 g (10½ oz) salt cod, soaked (desalted) — cooked
- 2 roasted bell peppers, red and yellow (200 g / 7 oz) — cut into strips
- 1 large red onion (100 g / 3½ oz) — sliced into rounds
- 3 tbsp black olives (40 g / 1½ oz)
- 1 hard-boiled egg (50 g / 1¾ oz) — optional, to decorate
- 1 handful of fresh parsley (10 g)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tbsp vinegar (15 g / ½ oz)
- salt, to taste
Method
- Simmer the soaked salt cod in water for 8 to 10 minutes; drain, let it cool until warm, then flake it.
- Cut the roasted peppers into strips and the red onion into very thin rounds.
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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