Italian Baccalà (Cod) with Cherry Tomatoes, Capers & Orange

Southern Italian coastal style recipe

Growing up in an Italian household, baccalà

was never “just cod”- It was something we

looked forward to, something that brought everyone to the table.

To this day, making this dish brings me right back to my childhood kitchen as it was one dish that my father took pride in making. I want to share my Southern Italian coastal style recipe, using tomatoes, olives, citrus, and olive oil—simple, nourishing ingredients that allow the fish to shine. It is naturally dairy-free and gluten-free, making it gentle, healing, and supportive.

This recipe is inspired by Sicilian traditions, where citrus and tomatoes are commonly paired with seafood. Historically, baccalà (cod) symbolized:

• Preservation

• Faith

• Family resilience

• Gratitude

• Togetherness

Because it could be stored through winter, it became a food of celebration!

Why Cod Is Such a Powerful Healing Food?

Cod and baccalà are considered high-quality, lean proteins. Here is why:

Protein Content (Per 100g Cooked Cod)

• Protein: 18–20g

• Calories: ~90 kcal

• Fat: <1g

• Carbs: 0g

Cod is rich in selenium, which supports healthy thyroid function and strengthens the immune system. It also provides key B vitamins and small amounts of omega-3s to support brain health, mood, focus, and energy. When paired with olive oil, tomatoes, and citrus, this dish delivers powerful antioxidants and polyphenols that help reduce inflammation. When properly soaked, baccalà is easy to digest and gentle on sensitive digestive systems.

This makes it ideal for those working on:

• Gut healing

• Hormonal balance

• Fatigue

• Inflammation

• Autoimmune support

Ingredients (Serves 4)

Fish

• 1 lb (450g) salted cod (baccalà), soaked

OR

• 1 lb fresh cod fillets

Sauce

• 3 tbsp extra virgin olive oil

• 1 medium onion, thinly sliced

• 1 small carrot, finely diced

• 3 cloves garlic, sliced

• 1½ cups cherry tomatoes, halved

• Zest of 1 orange

• Juice of 1 orange (about ¼ cup)

• 2 tbsp capers, rinsed

• ½ cup green or black olives, pitted

• Sea salt (adjust to taste)

• Black pepper

• Optional chili flakes

• Fresh parsley & basil

• If using salted cod only ADD 2 cups of water or Tomato Sauce

How to Prepare Traditional Salted Cod

If using salted baccalà, soaking is essential.

1. Rinse under cold water

2. Place in a large container

3. Cover completely with cold water

4. Refrigerate for 72 hours

5. Change water every 6–8 hours

Using Fresh Cod

If using fresh cod:

• Rinse gently

• Pat dry

• Lightly season with salt and pepper

This is a wonderful shortcut while still preserving traditional flavour.

How to Make Italian Baccalà

Step 1: Build the Base

Heat olive oil in a wide pan. Sauté onion and carrot for 5–7 minutes until soft. Add garlic and cook 30 seconds.

Step 2: Create the Sauce

Add tomatoes, orange zest, orange juice, capers, olives, and chili flakes. Simmer 5–8 minutes until slightly thickened.

Step 3: Cook the Cod

Nestle cod gently into the sauce. Spoon sauce over top.

IF USING SALTED COD: Add the additional 2 cups of water or tomato sauce and cover and simmer for 90 minutes until flaky.

IF USING FRESH COD: Cover partially and simmer 12–15 minutes until flaky.

Avoid stirring too much—the fish is delicate.

Finish with garnished with parsley and drizzled olive oil.

I hope this recipe brings warmth to your table, as this simple dish is proof that food can be both deeply healing and deeply meaningful—supporting your health while connecting you to generations before you.