Christmas classics: Bacalao al pil-pil

Bacalao al pil-pil is a traditional Basque dish based on bacalao (salted cod), one of the most esteemed fishes in northern Spain, with olive oil, garlic and chillis. 

This is a recipe that requires just a small number of ingredients and whose secret is in the sauce, known as pil-pil, an emulsion of oil with the gelatine that the fish itself releases when it is cooked slowly at low temperature. The result is a smooth and brilliant sauce that envelops the cod in an unmistakable and unique way.

The nutritional value of cod

Cod (Gadus morhua) is a white fish with between 17 and 18% of high-quality protein content, with high biological value (BV) and easy to digest. On the other hand, it has very low fat content (<1%), mainly omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

It also contains vitamins such as B12 and minerals such as iodine or selenium, required for a range of biological functions. Furthermore, cod is considered a low-mercury-content fish species, making it safe even among vulnerable groups, such as pregnant women and children.

The Spanish Agency for Food Safety and Nutrition (Agencia Española de Seguridad Alimentaria y Nutrición - AESAN) recommends at least three servings of fish a week. However, they stress that priority should be given to small oily fish species (e.g. sardines, anchovies, mackerel, etc.) and other types of fish with lower environmental impact, including wild cod.

Recipe: Bacalao al pil-pil 

Ingredients (for 4 people):

• 600-800 g of desalted cod fillets
• 5 garlic cloves 
• 1 chilli (or cayenne pepper, if preferred)
• 200 ml extra virgin olive oil
• Salt
   

Some variants

• This recipe is well-known as a way of preparing cod, but it can also be made with other types of fish, such as monkfish, hake or even cocochas (gelatinous hake or cod cheeks).
• For a spicier touch, replace the chilli with cayenne peppers.
• As a finishing touch, you can add a sprinkle of chopped fresh parsley.
• Cooking the fish with the skin in place helps to preserve the shape of the fillets and provides more gelatine, which is essential to emulsify the sauce.
   

Despite its simplicity, this dish has become a festive and elegant recipe, perfect for Christmas celebrations. This cod dish pairs nicely with oven-roasted vegetables, confit potatoes, sautéed asparagus, or cauliflower purée.