Looking for a refreshing and flavorful salad perfect for summer? Try this 1 oz Puerto Rican style codfish salad (gazpacho de bacalao), which contains just 45 calories per serving. This authentic recipe features salt cod, a staple in Puerto Rican cuisine that is packed with flavor and easy to prepare.

Not only is this salad delicious, but it is also a healthy alternative to heavier salads. It is low in calories and high in protein and healthy fats, making it a great addition to a Mediterranean diet. Plus, it is easy to customize to your taste preferences.

In this article, we'll explore some practical tips and strategies for preparing and serving this versatile dish.

Authentic Puerto Rican recipe with salt cod

Salt cod, or bacalao, is a staple in Puerto Rican cuisine and is used in a variety of dishes. This recipe provides an authentic taste of Puerto Rico in a refreshing salad format. To prepare the salt cod, it must be soaked in water for 48-72 hours to remove the excess salt. Once it is rehydrated, it can be boiled and shredded for use in the salad. The addition of onions, peppers, and cilantro provide a burst of flavor that complements the salt cod perfectly.

Refreshing salad perfect for summer

This salad is the perfect dish for a summer day. The light and refreshing flavors of the salt cod, veggies, and herbs will leave you feeling satisfied but not weighed down. It also makes a great appetizer or side dish for any summer barbecue or party. Serve it chilled with some crusty bread for a delicious and satisfying meal.

Low calorie and packed with flavor

At just 45 calories per serving, this salad is a great choice for anyone watching their calorie intake. Despite its low calorie count, it is packed with flavor and a variety of textures. The salt cod provides a savory and slightly salty flavor, while the veggies and herbs provide a fresh and slightly sweet taste. Add a simple vinaigrette made with olive oil and lemon juice for even more flavor without adding many extra calories.

Easy to prepare with simple ingredients

This salad is incredibly easy to prepare and requires only a few simple ingredients. Besides the salt cod, you will need onions, peppers, tomatoes, cilantro, olive oil, lemon juice, and salt and pepper to taste. Simply boil the cod, chop the veggies and herbs, and mix everything together with the vinaigrette. It's a great option for a quick and easy meal or as a make-ahead dish for meal prep.

Traditionally served as a side dish or appetizer

In Puerto Rico, this salad is traditionally served as a side dish or appetizer. It pairs well with a variety of main dishes and is often served at holiday gatherings or special occasions. However, it is also a great option for a light and flavorful lunch or dinner.

Healthy alternative to heavier salads

If you're tired of heavy salads filled with cheese, croutons, and high-fat dressings, this salad is a great alternative. It is low in calories and high in protein and healthy fats, making it a great choice for anyone looking to eat healthier. You can even add some extra veggies or swap out the vinaigrette for a lighter option to make it even healthier.

Versatile dish that can be customized to taste

One of the best things about this salad is its versatility. You can customize it to your taste preferences by adding or subtracting ingredients as desired. For example, you could add some avocado for some extra creaminess, or swap out the cilantro for parsley or dill for a different flavor profile. The possibilities are endless, so have fun experimenting and finding your perfect combination.

Can be made ahead of time for meal prep

If you're looking for a make-ahead meal or dish for meal prep, this salad is a great option. It can be made in advance and stored in the refrigerator for a few days. Simply mix everything together, add the vinaigrette, and store it in an airtight container in the fridge. It's a perfect grab-and-go option for busy days or when you don't have time to prepare a meal from scratch.

Great source of protein and healthy fats

This salad is a great source of both protein and healthy fats, thanks to the inclusion of salt cod and olive oil. Protein is essential for building and repairing tissues in the body, while healthy fats help to keep you feeling full and satisfied after meals. Plus, the omega-3 fatty acids found in salt cod are important for heart health and brain function.

Perfect for a Mediterranean diet

If you're following a Mediterranean diet, this salad is a perfect addition to your meal plan. The Mediterranean diet is rich in plant-based foods, healthy fats, and lean protein, all of which are found in this salad. It's a great way to add some variety and flavor to your diet while still staying within the guidelines of this healthy eating style.