Baccalà alla Vicentina
Cena • Italia
Informazioni su Baccalà alla Vicentina
Stockfish in milk-and-onion sauce, Vicenza style
How to Make Baccalà alla Vicentina (Traditional & Healthy Version)
Baccalà alla Vicentina is a classic Italian dish hailing from the Veneto region, particularly the town of Vicenza. This iconic recipe features dried and salted cod (baccalà) simmered gently with onions, milk, and olive oil, resulting in a tender, flavorful meal that embodies the rich culinary history of northern Italy. It’s a testament to Italy’s resourceful use of preserved fish, dating back centuries when coastal trade brought baccalà inland. The dish is prized for its delicate balance of flavors—mild, creamy, and aromatic, with subtle hints from garlic and anchovies. Enjoying Baccalà alla Vicentina is like savoring a piece of Italian heritage. Traditionally served with polenta, it’s perfect for dinner gatherings, offering a nutritious, protein-rich option that’s lower in fat compared to other Italian specialties. The recipe uses minimal ingredients, allowing the cod’s natural taste to shine, and is celebrated for both its simplicity and depth. This healthy adaptation preserves the authentic flavors while making it suitable for calorie-conscious diners worldwide.
Ingredients(for 1 generous dinner portion (with polenta, typical in Veneto))
- 250g Dried salted cod (baccalà) (Soaked and desalted)
- 2 tbsp Extra virgin olive oil (Italian quality)
- 1 medium Onion (Finely sliced)
- 1 cup Low-fat milk (Can use skim milk for lighter version)
- 2 Anchovy fillets (Optional for umami depth) - optional
- 1 clove Garlic (Minced)
- 2 tbsp Fresh parsley (Chopped)
- 1/4 tsp Black pepper (Freshly ground)
- 1 cup cooked Polenta (optional, for serving) (Traditional Veneto accompaniment) - optional
- to taste Salt (Adjust as needed)
Instructions
- 1
Soak the dried salted cod in cold water for 24-48 hours, changing water every 8 hours to remove excess salt. Drain and pat dry.
5 minutes
Ensure thorough desalting for optimal flavor and texture.
- 2
Slice the cod into 2-3 equal pieces for even cooking.
2 minutes
Cut pieces uniformly for consistent tenderness.
- 3
Heat olive oil in a non-stick pan. Add sliced onions and sauté gently until translucent.
5 minutes
Cook onions slowly to enhance sweetness and aroma.
- 4
Add garlic and anchovy fillets; stir until anchovies dissolve and garlic is fragrant.
2 minutes
Anchovies add depth—skip for a lighter, kid-friendly version.
Why This Dish is Healthy
This authentic recipe is prepared with minimal oil and no heavy creams, making it ideal for weight management and overall wellness. The focus on lean fish, healthy fats, and nutrient-rich vegetables ensures a balanced meal with lower calories than many traditional Italian dinners. Its high protein content keeps you full longer, and the gentle cooking method preserves nutrients. Baccalà alla Vicentina is a wholesome, delicious way to enjoy classic Italian flavors without compromising health.
Baccalà alla Vicentina is rich in lean protein from cod, supporting muscle maintenance and repair. Cod is naturally low in fat and provides essential minerals like iodine, selenium, and phosphorus. Olive oil contributes heart-healthy monounsaturated fats, while onions, garlic, and parsley supply antioxidants and vitamins. Using low-fat milk further reduces saturated fat content. Polenta, if included, offers complex carbohydrates, promoting sustained energy. This recipe is gluten-free (without polenta) and can be easily adapted to dietary needs.
Pro Tips
- 💡Tip 1: Soak baccalà thoroughly to remove salt and achieve perfect tenderness.
- 💡Tip 2: Use high-quality extra virgin olive oil for authentic flavor.
- 💡Tip 3: Serve with creamy polenta for a traditional Veneto experience.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on low heat to avoid drying out the cod. Not recommended for freezing, as cod texture may suffer.
Best served: Dinner
Fatti Nutrizionali
| Nutriente | Per 100g |
|---|---|
| Energia | 200.0 kcal |
| Proteine | 18.0 g |
| Carboidrati | 6.0 g |
| Grassi Totali | 12.0 g |
| Fibre | 1.0 g |
| Zuccheri | 0.7 g |
| Sodio | 520.0 mg |
| Potassio | 290.0 mg |
| Colesterolo | 35.0 mg |
| Vitamina A | 30.0 IU |
| Vitamina C | 2.5 mg |
| Calcio | 60.0 mg |
| Ferro | 0.6 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.4 mg |
| Phosphorus | 130.0 mg |
| Vitamin D | 2.1 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 1.2 µg |
| Folate | 7.0 µg |
