Traditional Calabrian Cod Stew Recipe
Are you looking for a dish that brings the authentic flavors of Calabria straight to your kitchen? Today, I’ll guide you step by step in creating a dish that encapsulates all the warmth and tradition of Southern Italy: a tasty cod stew, prepared following the ancient Calabrian recipe.
I still remember when my grandma, with her skilled hands, mixed simple yet flavorful ingredients to bring this dish to life. The aroma of the sautéed vegetables filling the kitchen and the anticipation as the cod slowly cooked are unforgettable memories tied to this recipe. Now it’s your turn to create these memorable moments.
With genuine ingredients like golden onions, crunchy celery, and juicy peeled tomatoes, enriched with toasted pine nuts and sweet raisins, this specialty will soon become one of your go-to dishes in the kitchen. And don’t forget the pitted black olives for that final Mediterranean touch! Follow each step of the process carefully to ensure that every bite is a perfect balance of different flavors.
Serve it on slices of freshly toasted crusty bread, and there you have a meal that satisfies the body and soul with less than 500 calories per serving. Happy cooking and bon appétit!
Recipe Notes
- SIMPLICITY: Traditional recipe made easy.
- PROS: Authentic taste with rich Mediterranean flavors.
- CONS: Requires a long soaking time for the cod.
- PREPARATION: Ready in 30 minutes (excluding soaking time).
- NUTRITIONAL NOTES: Approximately 400 calories per serving.
Ingredients Notes for the Recipe
- Salted Cod: a protein-rich fish packed with omega-3
- Extra Virgin Olive Oil: a healthy fat commonly used in Mediterranean cuisine
- Canned Peeled Tomatoes: a source of lycopene, a beneficial antioxidant for health
- Pine Nuts: rich in good fats and antioxidants
- Golden Raisins: a natural sweetener, high in fiber and antioxidants
- Pitted Black Olives: a source of monounsaturated fats and antioxidants
Nutritional Aspects
The Calabrian Cod Stew is a dish that combines flavor and well-being, perfect for those who love the tastes of Southern Italy without giving up a balanced diet.
- High protein content thanks to the 500g of cod.
- Beneficial monounsaturated fats from the olive oil.
- Fiber and vitamins from the celery and onion.
- Antioxidant lycopene from the peeled tomatoes.
- Pine nuts and raisins provide slow-release energy.
- Black olives, a source of vitamin E and healthy fats.
- Approximately 400 Kcal per serving, balanced among macronutrients.
Traditional Calabrian Cod Recipe
Instructions
- Start by soaking the sultanas in lukewarm water for about 10 minutes, then squeeze them and set aside.
- Prepare the codfish, if necessary, by soaking it for at least 24 hours and changing the water several times. Dry it well and cut it into pieces.
- Heat a drizzle of olive oil in a large pan and sauté the roughly chopped onion together with the celery stalks cut into pieces.
- Once the sauté is golden, add the peeled tomatoes, crushing them slightly with a wooden spoon. Salt to taste and cook for about 15 minutes over moderate heat.
- Add the pieces of codfish to the pan, cover with a lid and let it cook over low heat for another 20 minutes, gently turning the pieces halfway through cooking.
- Add the pine nuts, the previously soaked sultanas, and the pitted black olives to the sauce. Gently stir to avoid breaking the codfish and let everything simmer for another 5 minutes.
- Meanwhile, toast slices of bread that will serve as a crunchy base on which to place the codfish.
Notes
Variations for Traditional Calabrese-Style Baccalà Recipe
Customize the recipe with these unique and delicious suggestions:
- Add fresh chili for an extra spicy kick
- Swap black olives for green olives for a more delicate variation
- Try baking the baccalà instead of pan-frying for a different texture
Frequently Asked Questions About the Recipe
If you have any questions about how to prepare the Calabrese-Style Cod, you’ll find the answers to your most common curiosities here.
How can I soften the sultana raisins?
Soak the sultana raisins in lukewarm water for about 10 minutes, then squeeze them and set them aside before using them in the recipe.
How long should I soak the cod for?
Soak the cod for at least 24 hours, changing the water several times to completely desalinate it.
How can I add a special touch to this recipe?
Sprinkle some fresh or dried oregano before serving the dish for a typical rustic touch of Calabrese cuisine.
