Name: Baccalà in umido
Cuisine: Italian

Tasty 4 Recipe Card™

Version Original

Scopri un delizioso baccalà light cucinato con cavolfiore al vapore, perfetto per una cena sana e ricca di sapore!

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Time

30m

Servings

1 servings

Level

Facile

Nutrition at a glance

350 kcal

Calorie

40 g

Proteine

12 g

Carboidrati

15 g

Grassi

Ingredients

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Method

1

Tritare finemente la cipolla rossa e rosolarla in una padella con l'olio per circa 2 minuti a fuoco medio.

2

Aggiungere il baccalà fresco tagliato a pezzi, i pomodori pelati e i capperi; cuocere a fuoco basso per 15 minuti.

3

Nel frattempo, cuocere al vapore le cimette di cavolfiore per circa 8 minuti fino a renderle tenere.

4

Negli ultimi 3 minuti di cottura, unire il cavolfiore al baccalà e mescolare bene. Servire caldo.

Tasty 4 Recipe Card™

Version Low Carb

Scopri il nostro baccalà in umido, una ricetta proteica e low-carb, perfetta per un pranzo sano e gustoso!

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Time

30m

Servings

1 servings

Level

Facile

Nutrition at a glance

321 kcal

Calorie

44 g

Proteine

4 g

Carboidrati

14 g

Grassi

Ingredients

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Method

1

Affettare finemente la cipolla e rosolarla in una padella con l'olio extravergine d'oliva per 2 minuti a fuoco medio.

2

Aggiungere il baccalà fresco, i pomodori pelati, i capperi e il peperoncino; cuocere a fuoco basso per 12-15 minuti.

3

Nel frattempo, cuocere il cavolfiore a vapore per circa 8 minuti finché risulta tenero.

4

Incorporare il cavolfiore al baccalà negli ultimi 2 minuti di cottura.

5

Aggiungere le olive nere, mescolare bene e servire caldo.

Tasty 4 Recipe Card™

Version Protein

Scopri un piatto gustoso e ricco di proteine: baccalà in umido con cavolfiore e fagioli, per un pranzo equilibrato e saziante!

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Time

35m

Servings

1 servings

Level

Facile

Nutrition at a glance

366 kcal

Calorie

56 g

Proteine

8 g

Carboidrati

11 g

Grassi

Ingredients

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Method

1

Tritare finemente la cipolla e farla rosolare in una padella antiaderente con un cucchiaio di olio per circa 2 minuti a fuoco medio.

2

Aggiungere il baccalà fresco, i pomodori pelati, i capperi e il peperoncino. Cuocere a fuoco basso per 15 minuti, coprendo con un coperchio.

3

Nel frattempo, cuocere al vapore le cimette di cavolfiore per 8 minuti fino a renderle tenere.

4

Aggiungere i fagioli cannellini e il cavolfiore al baccalà, mescolare bene e cuocere per altri 2 minuti.

5

Servire caldo, guarnendo con pepe e un filo d'olio a crudo.

Tasty 4 Recipe Card™

Version Low Fat

Scopri un delizioso baccalà light, arricchito con cavolfiore al vapore per un piatto sano e gustoso!

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Time

25m

Servings

1 servings

Level

Facile

Nutrition at a glance

266 kcal

Calorie

42 g

Proteine

11 g

Carboidrati

5 g

Grassi

Ingredients

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Method

1

Iniziare tritando finemente la cipolla e farla rosolare in una padella antiaderente con 3 ml di olio per circa 2 minuti a fuoco medio.

2

Aggiungere il baccalà fresco tagliato a pezzi, i pomodori pelati, i capperi e il peperoncino; mescolare bene e cuocere a fuoco basso per 12-15 minuti.

3

Nel frattempo, cuocere al vapore le cimette di cavolfiore per circa 8 minuti, fino a quando non risultano tenere.

4

Negli ultimi 2 minuti di cottura del baccalà, unire il cavolfiore cotto e mescolare delicatamente. Servire caldo, guarnendo con pinoli tostati.

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Recipe identity

Cuisine: Italian

Region: Easy

Course: Piatto fit

Ideal for: Pasto fit, meal prep, alimentazione equilibrata

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Food culture

The story of Baccalà in umido

Baccalà in umido is a much-loved dish of Italiana cuisine, with roots in the tradition of Facile. It captures the comfort and generosity of a real home table.

On Tasty Table Diary the original always comes first. The modern versions are created to respect the spirit of the dish while adapting it to different needs.

Cooking tips

Tips for the perfect result

Use the freshest ingredients you can find for the best flavour.

Build the flavour slowly and taste as you cook.

Don't rush the cooking: balance is everything.

Let Baccalà in umido rest for a moment before serving.

FAQ

Questions about this recipe

Helpful answers before you choose your version.

Can I make Baccalà in umido ahead of time?

Yes. It is often even better after resting, and it reheats beautifully.

Which is the lightest version?

The Low Fat version is designed to reduce fat while keeping the structure of the dish.

Which is the best version for fitness?

The Protein version boosts protein and satiety.

Can I freeze it?

Most versions freeze well in single portions for meal prep.

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Cuisine Italian

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