• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pretty Delicious Life
  • Home
  • Recipes
    • Breakfast
    • Entrees
    • Sides + Starters
    • Snacks
    • Soup + Sauces
    • Dessert
    • Drinks
    • Fodmap Friendly Recipes
  • Guides
  • About
    • My Story
    • Disclaimer
  • Contact
    • Work with Me
    • Privacy Policy
    • Cookie Policy
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest

Low FODMAP Baccala (Salt Cod) – Feat. Gourmend Foods

December 16, 2020 May 3, 2021 prettydeliciouslife

Jump to Recipe Print Recipe
Low FODMAP Baccala (Salt Cod) - Feat. Gourmend Foods | Pretty Delicious Life - I've been really pushing myself this holiday season to create low FODMAP versions of classic Italian holiday dishes and this low FODMAP baccala recipe is absolutely no exception. I have never made salt cod before,

Low FODMAP Baccala (Salt Cod) – Feat. Gourmend Foods | Pretty Delicious Life

I’ve been really pushing myself this holiday season to create low FODMAP versions of classic Italian holiday dishes and this low FODMAP baccala recipe is absolutely no exception. I have never made salt cod before, so when I partnered with Gourmend Foods on a holiday recipe collection this year, I knew I had to venture outside my comfort zone and try something new. I have to say, I was a little intimidated at first, but I’m never one to back down from a challenge, so I took to making this low FODMAP salt cod with gusto!

This low FODMAP baccala recipe is one that I highly recommend reading over a time or two before you get started. I promise it is SIMPLE, but the preparation of the fish can feel intimidating so you’ll want to make sure you understand it well before you begin. I went down the rabbit hole in terms of research for this one and found that the method I used was not only the simplest, but the most common. You can find baccala at your local grocer at the fish counter and it will be labeled baccala or salt cod. You can use fresh cod for this recipe if you’re not able to find baccala or don’t want to bother with the preparation; simply skip the first 3 steps and begin with step 4. If you do choose to use fresh cod, ensure you’re tasting as you cook, you may want to add a teaspoon or two of salt to the dish depending on your preferences. I’ve left it out of this recipe because the baccala offers plenty of saltiness on its own.

I also used whole, canned San Marzano tomatoes in my preparation in order to create a sauce, but you can also use canned San Marzano tomato sauce instead if you have that on hand at home. The nice thing about this low FODMAP salt cod recipe is that it is really super flexible and allows you to get your creative juices flowing a bit. While I highly recommend not skipping ingredients like the red pepper flakes, garlic scapes, and garlic chives – they add major depth of flavor and help balance out the saltiness of the capers, olives, and cod – you can omit the capers and olives if you’re not a fan. I’m a huge lover of both, so it was only natural they made their way into my low FODMAP baccala recipe!

Speaking of garlic scape and garlic chive powder, these two spices from Gourmend Foods are an absolute must have for any low FODMAP household. Same goes for their garlic + onion free low FODMAP chicken broth, made from simmering real organic chicken bones along with veggies like carrots + celery to make a super rich and flavorful broth for those who are sensitive to garlic + onion.

What you need to make low FODMAP Baccala:

– Large mixing bowl

– Dutch oven

– Slotted spoon or fish spatula

– Gourmend Foods Chicken Broth: Made with simple ingredients like water, organic chicken bones, green tops of garlics + leeks, carrots, parsley, and chives, this chicken broth is gentle on the gut and perfect for low FODMAP cooking. Non-GMO, Gluten Free and certified low FODMAP by Monash University.

– Gourmend Foods Garlic Scape Powder: Adds a subtle garlicy flavor to any dish without the hassle of adding infused olive oils when you’d like garlic flavor in your dish. Non-GMO, Gluten Free and certified low FODMAP by Monash University.

– Gourmend Foods Garlic Chive Powder: By far the best way I’ve found to incorporate onion flavor into low FODMAP cooking! Non-GMO, Gluten Free and certified low FODMAP by Monash University.

Ingredients

Serves 4

2lbs skinless boneless salt cod (baccala)*

2 tbsp capers

6 tbsp olive oil

1 tsp gourmend foods garlic chives

1/2 tsp gourmend foods garlic scapes

1/4 cup gourmend foods chicken broth

2 tsp red pepper flakes

1 28oz can San Marzano whole tomatoes

1/4 cup fresh parsley, chopped

1/2 cup pitted Kalamata olives, whole

1 cup grape tomatoes, whole skin on

1 bunch fresh basil, chopped

*Look for this at your grocer’s fish counter.

  1. Prepare the baccala: In a large mixing bowl, combine cod and enough water to fully cover the cod by 2 inches. About 3-4 cups of water depending on the size of your bowl.
  2. Cover bowl + refrigerate, being sure to change the water 3 times a day. Cod must soak at least 24 hours. You can soak the cod up to three days depending on the level of saltiness you prefer.
  3. To test the cod’s saltiness, simply break of a small piece after 24 hours of soaking and taste. You want it to taste salty but not overwhelming. If the saltiness is overwhelming, repeat the first two steps again and check after 24 hours.
  4. Once the baccala has reached the level of saltiness you prefer, it’s time to cook. In a Dutch oven over medium heat, add 3 tbsp of olive oil. You want the olive oil to simmer, not smoke.
  5. Add in red pepper flakes, chicken broth, whole San Marzano tomatoes, garlic scapes, garlic chives, capers, and olives.
  6. Allow to simmer 2-3 minutes, then using a wooden spoon begin to crush whole tomatoes until a sauce begins to form. Simmer another 2-3 minutes.
  7. Next, add in grape tomatoes, this time leaving them whole with skins on, continuing to simmer.
  8. Add cod to the dutch oven, spooning sauce over the fish. Add chopped fresh parsley and basil atop cod, simmering uncovered about 5 minutes or until fish is tender.
  9. Using a slotted spoon or fish spatula, remove cod from the Dutch oven and transfer to a serving platter.
  10. Add last 3 tbsp of olive oil to the sauce and stir to fully incorporate. Spoon sauce over baccala and serve immediately.
  11. Garnish with additional basil, parsley, and olives if desired.
Baccala in a pan with tomato sauce

Low FODMAP Baccala (Salt Cod)

Pretty Delicious Life
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Inactive Time 1 d
Total Time 1 d 25 mins
Course Main Course
Cuisine Italian
Servings 4
Calories 197 kcal

Ingredients
  

  • 2 lbs skinless boneless salt cod baccala*
  • 2 tbsp capers
  • 6 tbsp olive oil
  • 1 tsp gourmend foods garlic chives
  • 1/2 tsp gourmend foods garlic scapes
  • 1/4 cup gourmend foods chicken broth
  • 2 tsp red pepper flakes
  • 1 28 oz can San Marzano whole tomatoes
  • 1/4 cup fresh parsley chopped
  • 1/2 cup pitted Kalamata olives whole
  • 1 cup grape tomatoes whole skin on
  • 1 bunch fresh basil chopped
  • *Look for this at your grocer’s fish counter.

Instructions
 

  • Prepare the baccala: In a large mixing bowl, combine cod and enough water to fully cover the cod by 2 inches. About 3-4 cups of water depending on the size of your bowl.
  • Cover bowl + refrigerate, being sure to change the water 3 times a day. Cod must soak at least 24 hours. You can soak the cod up to three days depending on the level of saltiness you prefer.
  • To test the cod’s saltiness, simply break of a small piece after 24 hours of soaking and taste. You want it to taste salty but not overwhelming. If the saltiness is overwhelming, repeat the first two steps again and check after 24 hours.
  • Once the baccala has reached the level of saltiness you prefer, it’s time to cook. In a Dutch oven over medium heat, add 3 tbsp of olive oil. You want the olive oil to simmer, not smoke.
  • Add in red pepper flakes, chicken broth, whole San Marzano tomatoes, garlic scapes, garlic chives, capers, and olives.
  • Allow to simmer 2-3 minutes, then using a wooden spoon begin to crush whole tomatoes until a sauce begins to form. Simmer another 2-3 minutes.
  • Next, add in grape tomatoes, this time leaving them whole with skins on, continuing to simmer.
  • Add cod to the dutch oven, spooning sauce over the fish. Add chopped fresh parsley and basil atop cod, simmering uncovered about 5 minutes or until fish is tender.
  • Using a slotted spoon or fish spatula, remove cod from the Dutch oven and transfer to a serving platter.
  • Add last 3 tbsp of olive oil to the sauce and stir to fully incorporate. Spoon sauce over baccala and serve immediately.
  • Garnish with additional basil, parsley, and olives if desired.

Nutrition

Sodium: 132mgCalcium: 14mgVitamin C: 10mgVitamin A: 928IUSugar: 1gFiber: 1gPotassium: 130mgCalories: 197kcalSaturated Fat: 3gFat: 21gProtein: 1gCarbohydrates: 2gIron: 1mg
Keyword Entrees, Gluten Free, Low FODMAP
Tried this recipe?Let us know how it was!
Previous Post: « Low FODMAP Spaghettini with Clams + White Fish – Feat. Gourmend Foods
Next Post: Best Gluten Free Gingerbread Cookies »

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

About Kim:

Hi! I’m Kim, the full-time recipe developer, photographer and creator behind Pretty Delicious Life, where you’ll find 100% gluten free, healthier recipes developed with a happy gut in mind. What started out as a space for me to record my favorite gut-friendly recipes has turned into a space for people like you, who absolutely LOVE food but are looking for healthier versions of their favorite recipes that make them feel amazing both inside and out.

Follow Me:

  • Facebook
  • Instagram
  • Pinterest
healthy lunch ideas high protein

25+ Healthy Lunch Ideas High Protein, Gluten Free

Copycat McChicken Recipe (Gluten Free)

creamy espresso martini recipe

Creamy White Chocolate Espresso Martini

edible brownie batter recipe

Edible Brownie Batter

Pink Gin Fizz

What To Serve with Coconut Shrimp: 30+ Healthy, Gluten Free Sides

Copyright © 2023 Pretty Delicious Life on the Foodie Pro Theme

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Cookie settingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT