Calories in cod pil-pil style
A typical serving of cod pil-pil style provides about 351 calories. Here are the full macros and nutrition facts.
Per serving · 1 cod loin (180 g)
Calories
351kcal
Protein
29.7g
Carbs
0.9g
Fat
25.2g
Per 100 g
| Calories | 195 kcal |
| Protein | 16.5 g |
| Carbs | 0.5 g |
| Fat | 14 g |
| Saturated fat | 2.2 g |
| Fiber | 0 g |
| Sugars | 0 g |
| Sodium | 750 mg |
Data based on Open Food Facts and public nutrition databases.
Traditional Basque dish where cod is cooked with olive oil, garlic, and chili until its gelatin emulsifies with the oil.
Nutritional benefits
- High content of Omega-3 fatty acids
- Highly digestible white fish proteins
- Rich in fat-soluble vitamins A and D
How to prepare it
- 1.The oil should not be too hot to prevent damaging the gelatin
- 2.Move the pot in a smooth, constant swaying motion to emulsify the sauce
- 3.Desalt the cod thoroughly for 48 hours, changing the water regularly
Lighter alternatives
Baked cod
Much lower amount of added oil
Steamed cod
The purest way to preserve nutrients without added fat
Grilled hake
Lower caloric and sodium content
Healthy tip
Enjoy the sauce in moderation; the cod loin itself is very healthy.
Frequently asked questions
How is the sauce emulsified?
Through the circular movement of the pan which binds the oil with the natural gelatin released by the cod.
Is it a very fatty dish?
The sauce is almost entirely olive oil, making it caloric even if the fats are healthy.
Which cod is best?
Thick-cut salted cod is traditional for its higher gelatin content.
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