Cod salad
A seafood salad with a base of lettuce, flaked desalted cod, boiled potato, strips of roasted red pepper, red onion and black olives. Inspired by traditional Mediterranean salads, it combines lean, easy-to-digest fish protein with filling carbohydrates from potato and fibre from vegetables in a fresh, balanced dish.
At a glance
- Prep10 min
- Cooking25 min
- Total35 min
- DifficultyEasy
Allergens
- Fish
Who this recipe is for
A traditional cold dish with white fish and potato. It fits a weight-loss plan as a light way to eat fish in summer.
Ingredients
Step by step
- Boil the potato with its skin on until tender when pierced; leave it to cool, peel it and cut it into slices or cubes.
- Steam the desalted cod or poach it in water for 4 or 5 minutes, until it flakes easily; leave it to cool slightly and flake it.
- Wash, dry and chop the lettuce, then arrange it at the base of a salad bowl or serving dish.
- Add the boiled potato, strips of roasted red pepper, finely sliced red onion and black olives.
- Scatter the flaked cod over the salad.
- Before serving, dress with a drizzle of extra virgin olive oil and a few drops of wine vinegar.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you do not have cod
You can replace it with cooked hake fillets, tuna canned in water or flaked mackerel.
To soften the flavour of the onion
Soak the sliced red onion in cold water with a few drops of vinegar for ten minutes before adding it.
To add extra protein
Add a hard-boiled egg cut into quarters or slices.
What it provides
Cod is a lean white fish with a very low calorie content and a high concentration of high-biological-value protein, as well as minerals such as phosphorus and selenium. Boiled potato provides complex carbohydrates that promote fullness without adding fat. Roasted red pepper adds vitamin C and antioxidants, while extra virgin olive oil and olives provide monounsaturated fatty acids that are essential for the body.
The dietitian's tip
If you use properly desalted cod, there is no need to add salt to the dressing, as the fish and olives provide enough seasoning. Boiled potato that has been chilled in the fridge develops resistant starch, which helps care for your gut microbiota and may moderate the rise in blood glucose after eating.
Discover more fish recipes in our weight loss plan. Other options with cod and white fish: cod with tomato sauce and oven-baked breaded hake.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
You have tried diets that worked for a month, only for the weight to come back, and now you do not know…
Other recipes that fit the same way
Lithuanian chilled beetroot soup (Šaltibarščiai)
Šaltibarščiai is a Lithuanian chilled soup made with cooked beetroot, natural kefir, cucumber, spring onion and dill, topped…
Chilled white asparagus and cottage cheese soup
This chilled soup made with tinned white asparagus and cottage cheese is a quick, protein-rich option that takes…
Chilled avocado and lime soup
This Latin American-inspired chilled soup combines ripe avocado, natural yoghurt, lime juice, fresh coriander and light vegetable stock.…
Would you like a plan made for you?
A recipe fits or does not fit depending on what is going on with you. In clinic we build the whole plan around what you eat, what you tolerate and what you fancy.