PortugueseMedium · Warm
Citrus and Olive Oil Cod Salad
A bright, coastal salad of tender poached cod over crisp greens with segments of citrus and a garlic-laden olive oil dressing. Inês would say the olive oil should pool on the plate like Atlantic sunlight.
Prep
20 min
Cook
15 min
Rest
10 min
Total
45 min
Method
Soak and Poach the Cod
1
Rinse the cod fillet under cold running water and pat dry with a clean kitchen towel. Season generously with coarse salt and let it rest for 10 minutes to draw out excess moisture.
Prepare the Citrus
3
Using a sharp knife, peel the oranges and lemon, removing all the white pith. Segment them by cutting between the membranes to extract clean supremes. Squeeze any remaining juice into a bowl.
Build the Salad Base
4
Separate the lettuce leaves, wash and dry them thoroughly. Arrange on a large serving platter or individual plates. Peel the cucumber into ribbons using a vegetable peeler and scatter over the lettuce.
Make the Garlic Olive Oil Dressing
5
Finely mince the garlic cloves and sprinkle with coarse salt. Using the flat of your knife, work the salt into the garlic to form a paste. Whisk this into the olive oil along with the reserved citrus juice and cracked black pepper.
Assemble and Dress
6
7
Finish with a handful of torn parsley leaves, a crack of black pepper, and a final squeeze of lemon if desired. Serve immediately while the cod is still warm.
C
Nutri-Score
Fair balance
A–E · lower is better · score 4
Calories
304
per serving
High in salt · 2699mgHigh in protein · 21gLow sugar · 8gLow saturated fat · 3g
Protein
21g
Carbs
15g
Fat
19g
Sat. fat
3g
Fiber
4g
Sugar
8g
Sodium
2699mg
Gluten FreePescatarianDairy FreeWhole30MediterraneanHeart HealthyAnti InflammatoryDiabetes FriendlyWeight ManagementHigh ProteinOmega 3 RichLow Processed SugarFiber Conscious
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Grade pending
Environmental impact
Estimated footprint
Grade pending · 75% ingredient coverage
kg CO2e
≥0.2
per serving
Extra Virgin Olive Oil drives 43% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
6
Umami
4
Sweet
5
Salty
3
Sour
1
Bitter
3
Spicy
Textures
TenderCrispSilkyFresh
Aromas
HerbalCitrusGarlickyOceanic
Kitchen Equipment
Primary Tool
Wide PanCounter FootprintMedium
Safety & Storage
Cooking Temperature
Poach cod at a gentle simmer (180-190°F/82-88°C). Ensure internal temperature reaches at least 145°F (63°C) when measured at the thickest part. The flesh should turn opaque and flake easily when properly cooked.
Handling
Rinse and pat cod completely dry before seasoning. When breaking poached cod into chunks, use clean utensils and avoid cross-contact with raw ingredients. The salt rest draws out excess moisture which helps achieve proper texture and reduces bacterial growth.
Cross Contamination
Use separate cutting boards and utensils for raw fish and ready-to-eat ingredients like citrus segments and lettuce. Wash hands thoroughly with soap after handling raw cod before touching other salad components.
Storage
Serve immediately after assembly. If leftovers must be stored, refrigerate components separately within 2 hours. Store poached cod in airtight container at 40°F (4°C) or below for up to 2 days. Reheat gently and consume within 24 hours.
High Risk Population
This dish contains fish and is served warm. Elderly individuals, pregnant persons, immunocompromised individuals, and young children should ensure the cod is cooked to proper temperature and consumed promptly after cooking. Avoid consuming leftovers that have been at room temperature for more than 2 hours.
Allergen Warning
This recipe contains fish (cod). Cross-contact with other allergens is possible if shared equipment is used. Always verify all preparation surfaces and utensils are thoroughly cleaned before handling if preparing for someone with fish allergy.
Pro Tips
Technique
When you work the salt into the garlic to make a paste, press firmly and take your time—this transforms harsh raw garlic into something mellow and sweet that melts seamlessly into the olive oil without any sharpness.
Substitution
If blood orange or pink grapefruit is in season, substitute one or both navel oranges—these bring a more complex, slightly bitter edge that cuts beautifully through the richness of the olive oil and tender cod.
Presentation
Let the olive oil pool naturally on the plate rather than forcing it to coat everything evenly—this casual, generous pour is how my grandmother taught me to judge whether a dish is ready to serve.
From the chef
This salad works because of restraint. The cod is poached gently in water with peppercorns until it flakes into large, tender pieces that hold their shape on the plate. The citrus comes in two forms — orange supremes for sweetness, fresh lemon juice in the dressing — and both cut cleanly through the richness of the garlic olive oil. The garlic is worked into a paste with coarse salt so it emulsifies into the dressing rather than sitting raw and harsh. Cucumber ribbons add crunch. Everything is served while the cod is still warm, pooled in enough olive oil that it reaches the edges of the plate like Atlantic sunlight on the lagoon.
TagsPoached CodCitrusOlive OilGarlicPescatarianGluten FreeHealthyCoastalAtlantic
AllergensFish
Source: generated · June 10, 2026