Cypriot · Authentic-ish Cypriot
Bakaliaros me Skordalia
393 kcal a serving, against 916 for the traditional version. That is 523 kcal off, or 57%, with 38.8g of protein. Serves 4. 1 hour 20 minutes.
What the traditional version is
Salt cod, soaked to get rid of the salt, then cut into chunks, dipped in a thick batter of plain flour, water and salt, and deep-fried till golden. Skordalia is made by pounding boiled potatoes and garlic with a scary amount of olive oil and a little vinegar, till it's as smooth as you can manage. The fish gets dipped into the garlicky mash, and both are eaten hot and with very little shame.
What changed, and what each change costs
Deep-fried battered cod for roasted, battered cod (bake instead of fry, thinner batter, and less oil absorbed)
I roast the battered cod in a hot oven with just a brush of oil, instead of dunking it in a vat. Most of the crunch survives, but your kitchen won't smell like a chip shop for three days. Fresh cod goes in at 750g against 500g of salt cod, because salt cod is dried and carries three times the protein per gram.
What it costs you. The batter isn't as crisp as the original, and you miss some of that fried flavour. The fish is juicy, but if what you want is a proper fry-up, this isn't it.
Olive oil in the skordalia cut from 40g to 12g, with potato cooking water added for texture
If you've ever made skordalia, you know the oil is the main event. I keep just enough to carry the flavour and round out the garlic, but loosen it with a ladle of hot potato water to get it moving.
What it costs you. The original is silkier and covers the mouth. This one is lighter and doesn't coat your tongue, but you can eat more of it and not need a nap or a confession.
Salt cod swapped for skinless cod fillet
Using fresh cod does two things: saves you days of soaking and brings the salt down. Salt cod isn't the only way to get that meaty flake, and I'd rather add a pinch of salt than punish myself for three days in advance.
What it costs you. Salt cod brings a deep, savoury chew. Fresh cod is milder and juicier, but can seem tame if you live for salt and tradition. On the plus side, you're not risking splinters in your mouth from the bones.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 916 | 393 |
| Protein | 84.7g | 38.8g |
| Fat | 40.9g | 7.1g |
| Saturated fat | 5.6g | 1.1g |
| Carbohydrate | 47.8g | 42.1g |
| Protein per 100 kcal | 9.2g | 9.9g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Cypriot prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. fish, gluten, sulphites.
The method is in the book
You can't get the crackle you'd get from a proper deep-fry, and the skordalia will never coat the tongue in quite the same way. But most of what makes this feast fun is still there: hot fish, sharp garlic, tangy vinegar and the excuse to eat with your hands. It isn't a chip shop Friday, it's a fair trade-off for a midweek dinner. If you're after tradition, go all in on saint's day. Otherwise, there's no need to own an extractor fan just for one meal.
The quantities and the method for this dish are in Authentic-ish Cypriot, along with 47 more. It is not out yet. The swap kit is free in the meantime.