MediterraneanEasy

Esqueixada (Catalan Salt Cod Salad)

Name: Esqueixada (Catalan Salt Cod Salad)
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 200 g salt cod (desalted); 1 cup ripe tomatoes, diced; 1/2 cup red onion, thinly sliced; 1/4 cup green olives, pitted and sliced; 2 tbsp extra-virgin olive oil; 1 tbsp red wine vinegar; 2 tbsp fresh parsley, chopped; 1/4 cup red bell pepper, diced; to taste black pepper

Prep Time

15 min

Cook Time

20 min

Total Time

35 min

Servings

Ingredients

0 of 9 ready

Step-by-Step Instructions

1
Soak the salt cod in cold water for 8-12 hours, changing water several times; drain, pat dry, and flake into bite-size pieces.
2
In a bowl combine tomatoes, red onion, olives, and optional red bell pepper.
3
Add the flaked cod to the bowl.
4
Drizzle olive oil and vinegar over the salad, season with black pepper, and toss gently.
5
Sprinkle chopped parsley on top and serve immediately.

*Pro Tips

1
Use fresh, ripe tomatoes for natural sweetness without added sugar.
2
Rinse olives well to reduce sodium.
3
Adjust olive oil amount to keep the dish heart-healthy.

Why It's Diabetic-Friendly

Low in carbohydrates and high in protein and healthy fats, this salad has a minimal glycemic impact, making it suitable for blood‑glucose control.

⚠️ This recipe is AI-generated and screened for general diabetic suitability. It is not medical advice and has not been individually reviewed by a clinician. Ingredient choices and portion sizes affect blood glucose differently for each person — confirm with your doctor or registered dietitian before relying on it, especially if you take insulin or other glucose-lowering medication.

Get a Full Week of Meals Like This

Take our free assessment and get a personalized 7-day meal plan tailored to your HbA1c level, cuisine, and dietary restrictions.

Start Free Assessment