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Fava Bean And Salt Cod Salad

 

Here, fava beans are paired with salt cod in a rich and filling salad. To compliment the rustic flavors of this dish, serve with toasted garlic-rubbed baguette slices and a soft goat cheese.
28

Yield

6

servings

Prep

24

min

Cook

30

min

Ready

24

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

4 ounces salt cod (bacalhau)
*
2 pounds beans
young fava, shelled, peeled
¼ cup olive oil
2 tablespoons savory
winter, or thyme, fresh, chopped
1 x black pepper
freshly ground, to taste
*
1 x salt
to taste
*
4 each tomatoes
ripe, peeled, seeded, chopped

Directions

Soak the salt cod overnight in a large bowl of cold water. The next day, drain the cod, add fresh water and let soak for 2 hours. Drain, add fresh water and let soak 2 hours longer. The amount of soaking time needed to leach the salt from the fish will vary.

Bring 4 cups of water to a shimmering simmer in skillet just large enough to hold the fish. Add the fish and poach until barely cooked through (it should flake easily), about 5 minutes. Do not boil.

Remove fish and drain well, then flake it.

Cook the favas in 4 cups boiling water until just tender, about 10 to 15 minutes. Drain.

Combine the olive oil, thyme or savory, pepper and salt (if desired). Toss with the favas.

Arrange equal portions of the dressed beans, faked fish and chopped tomatoes on individual salad plates.

Serves 4.

PER SERVING: 285 calories, 21 g protein, 75 g fat (2 g saturated), 37 mg cholesterol, 323 mg sodium, 4 g fiber.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 244g (8.6 oz)
Amount per Serving
Calories 25840% of calories from fat
 % Daily Value *
Total Fat 12g 18%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 11mg 4%
Sodium 631mg 26%
Total Carbohydrate 11g 11%
Dietary Fiber 10g 40%
Sugars g
Protein 17g
Vitamin A 15% Vitamin C 24%
Calcium 12% Iron 19%
* based on a 2,000 calorie diet How is this calculated?

 

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