Bacalao al Pil Pil

Name: Bacalao al Pil Pil
Cuisine: Spanish

Mariscos • España

185

kcal

20g

Protein

Carbs

11g

Fat

Data source: SpanishCalorie

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Acerca de Bacalao al Pil Pil

Salt cod in emulsified garlic and olive oil sauce — Basque classic

How to Make Bacalao al Pil Pil (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

Medium

Bacalao al Pil Pil is a classic dish from the Basque Country in northern Spain, celebrated for its simple yet refined flavors. This iconic Spanish seafood recipe features salted cod (bacalao), gently cooked in extra virgin olive oil with garlic and a hint of chili, resulting in a silky, naturally emulsified sauce known as 'pil pil'. Not only does Bacalao al Pil Pil represent the culinary prowess of Basque chefs, but it also reflects the region’s deep connection to the sea and its tradition of preserving fish. The taste of Bacalao al Pil Pil is delicate yet rich, with the cod becoming tender and flaky while absorbing the aromatic olive oil and garlic. The dish’s beauty lies in its minimalism—four key ingredients transform into an elegant meal that highlights the quality of each component. Served as a main course, it’s perfect for those seeking authentic Spanish flavors, and its wholesome ingredients make it a fantastic option for health-conscious diners around the world. Enjoying Bacalao al Pil Pil is a true celebration of Spanish cuisine, history, and communal eating.

Diabetic-Friendly Weight Loss Kid-Friendly

Ingredients(for 1 fillet (approximately 160g) with sauce)

320g Salted cod fillets (bacalao) (desalted, skin-on)
100ml Extra virgin olive oil (preferably Spanish Arbequina or Picual)
4 Garlic cloves (thinly sliced)
1 Guindilla chili (dried, or substitute with mild red chili)
1 tbsp Fresh parsley (finely chopped) - optional
2 tbsp Water (for adjusting sauce emulsion if needed) - optional
To taste Black pepper - optional
As needed Salt (only if cod is very mildly salted) - optional

Instructions

1
If using traditional salted cod, soak the fillets in cold water for 24-48 hours, changing the water every 8 hours to remove excess salt. Drain and pat dry.
24-48 hours (active: 5 minutes)
Proper desalting ensures the dish isn’t too salty and brings out the delicate cod flavor.
2
Heat the olive oil in a wide, heavy-based pan over low-medium heat. Add the sliced garlic and chili, gently frying until the garlic is golden and fragrant. Remove garlic and chili and set aside for garnish.
5 minutes
Infuse the oil gently to avoid burning the garlic, which can turn bitter.
3
Place the cod fillets skin-side down in the warm oil. Cook gently on low heat, spooning oil over the top, until the cod turns opaque and flakes easily (about 8-10 minutes).
10 minutes
Keep the oil below simmering point—gentle heat is essential for a creamy sauce and tender fish.
4
Remove the cod temporarily and set aside. Allow the oil to cool slightly, then begin swirling or stirring the oil gently to emulsify with the cod’s natural gelatin, forming the signature 'pil pil' sauce.
3 minutes
Use a circular motion with the pan or a fine mesh strainer to help the sauce emulsify.

Why This Dish is Healthy

This Spanish cod recipe is an excellent choice for healthy eating because it relies on wholesome, minimally processed ingredients. The use of olive oil instead of butter or cream ensures heart-healthy fats, and the absence of heavy sauces or fried elements keeps calories in check. Bacalao al Pil Pil is satisfying yet light, perfect for those monitoring their calorie intake without sacrificing authentic flavor.

Bacalao al Pil Pil is naturally rich in lean protein from cod, an excellent source of vitamin B12, iodine, and omega-3 fatty acids, supporting heart and brain health. Olive oil provides healthy monounsaturated fats and antioxidants, while garlic offers immune-boosting compounds like allicin. The overall dish is low in carbohydrates and free from gluten and dairy, making it suitable for a range of dietary preferences.

Pro Tips

💡Tip 1: Use thick, skin-on cod fillets for best results and a richer sauce.
💡Tip 2: Swirl the pan gently and patiently to achieve the perfect pil pil emulsion.
💡Tip 3: If the sauce separates, add a spoonful of cold water and continue swirling to re-emulsify.

Storage & Serving

Store leftover Bacalao al Pil Pil in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to preserve the sauce’s texture and avoid overcooking the cod.

Best served: Lunch