The relationship between the Portuguese and codfish has over 500 years and it has become part of the national patrimony , despite being caught quite far from our coast and in freezing waters. In the kitchen, it is a very versatile fish – possible to be cooked in 1001 ways, as they say – and with a stronger presence in festive seasons, especially in Christmas. Note that: It can come from the Atlantic North ( gadus morhua species, considered by many as “the real” codfish, caught in Canada and Norway) or from the Pacific ( gadus macrocephalus , a more fibrous fish); It is believed to have been discovered over a thousand years ago by the Vikings, who left it to dry in the open air. The Portuguese encountered it first in the time of the Discoveries. The mastery of the art of fishing and the richness of the country in salt and sun perfected the rest. The nickname of “faithful friend” (o fiel amigo) is mainly due to its easy conservation: in their long campaigns through the northern seas, the fishermen could always count on it, for it didn’t deteriorate. It also contributed, the fact of getting robust meals simply by mixing other foods with cod; It is a fish that can reach 1.5 to 2 meters long. In Portugal, it is most commonly sold dry and salted (a long process of conservation starting as soon as it is fished). By the end of the 20 th century, ready to use fresh and deep-frozen cod became common; On average, the Portuguese population consumes annually 70 thousand tons of cod, which is about 20% of the world catch. Between four to five thousand tons are consumed at Christmas alone. In nutritional terms, codfish is also a faithful friend for health: It is low fat (0.1% in 100 g); It is rich in protein; It is particularly rich in selenium (which integrates enzymes protective of the cells) and it has an appreciable amount of vitamin D, phosphorus, potassium and magnesium; It is easy to digest. Precautions to take with dry cod The denominations we find in the points of sale have to do with its classification according to weight and size: common (between 500 g to 1 kg), grown (1 kg to 2 kg), coarse (2 kg to 3 kg) and special (above 3 kg). The cod pieces should be adjusted to the dish being cooked: thick slices are good for boiling, roasting or grilling, and the thinner ones are good to shred (for salads or tarts). It should be stored at low temperature, preferably in the fridge. After soaking, it should be immediately cooked, but can also be frozen. Soaking is necessary to regain the water lost during the drying process. First, it should be washed in running water to remove most of the salt, and then soaked with the fish skin up and completely covered with cold water (in the fridge, if possible). The soaking process takes some time (24 to 36 hours, according to the thickness of the pieces of cod), and the water must be changed repeatedly. At least in the simpler recipes, there is no need to add salt. For even after being soaked, it conserves a considerable amount of salt (3 g salt in 100 g). Do not buy dry salted codfish with visible defects (reddish spots, for instance, may indicate conservation problems) and avoid too moisty pieces. When buying a whole cod, hold it by the body and let the tail drop down; if it bends, it means excess of water. Sources: National Program for the Promotion of a Healthy Diet, “ Codfish, the star of Christmas Portuguese Association of Nutrition, “ Codfish under the microscope ” Now, learn a few balanced and healthy codfish recipes suggested by our nutritionists Alexandra Lima , Cristina Vieira Cunha , Liliana Natário , Maria Inês Cardoso , Marta Magalhães, Sara Moço , Simone Fernandes and Sónia Xavier . Meet the nutrition clinical team from Hospital da Luz network
