If you love ancestral and nutrient-dense foods, you will love this easy and nutritious cod liver salad with eggs made with real-food canned cod livers. It's a 4-ingredient nourishing appetizer, breakfast, or snack. If you've heard of the health benefits of cod liver oil, you must try this recipe made with cod liver in cans!
If you like me, prefer to eat real food instead of chugging cod liver oil (ewww!), this recipe is for you. My thought is simple: why take a supplement if I can eat the whole food and enjoy it too? It's also why I prefer to eat beef liver pate instead of taking liver capsules. (But no judgment if you can't stomach beef liver - in that case, thank goodness for companies like Perfect Supplements who make excellent quality liver pills).
But back to cod liver.
If you've spent any time in the health and wellness space, then you've likely heard about the benefits of cod liver oil. But instead of just taking it by the spoonful, why not enjoy those same health benefits in a delicious recipe? This cod liver salad with eggs offers a nutritious, tasty way to incorporate whole cod liver into your diet.
So what does cod liver taste like? Nothing like it's health supplement sister, I'll tell you that! You won't have to chase this with orange juice, I promise! Cod liver in can is mild, slightly fishy, and has a smooth buttery consistency. It's not heavy or gritty and not overly fishy, as you would expect in a tinned fish product. It almost has a touch of sweetness to it, and the taste and texture are so irresistibly delicious.
It's definitely worth trying and if you have an affinity for delicatessen real food, you will absolutely love canned cod livers.
Looking for more tasty ways to eat liver?
Check out cod liver pate, chicken liver and onions, and creamy chicken livers.
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Recipe Overview
- Prep and Cook Time: 15 minutes to prep if you have hard-boiled eggs ready
- Cooking Method: No-cook
- Dietary Info: GAPS, Low-Carb, Keto, Primal, Paleo, Whole30, Ancestral diet
- Tools Needed: sharp knife, cutting board, and bowl
- Skill Level: Easy
What is an ancestral diet? Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.
Reasons to Love this Canned Cod Liver Recipe
I was inspired to re-create this recipe after first trying it at an Armenian restaurant in Sochi, Russia back in 2014. Interestingly, though not surprising, is that most of the food in that part of Russia was brought in from local farms, so the nutritional value was exceptional. Sheep graze on lush grass in many parts of Southern Russia, and the area is a lucrative farming community. Milk came from pastured cows from a local dairy farm. And it was clear that the eggs were just as nutritious.
Still, this menu item with canned cod livers caught my eye.
Why? Because years prior, I stumbled across the works of Dr. Weston A. Price, a dentist who traveled the world studying the diets of indigenous people. He discovered that nutrient-dense, traditional foods, like cod liver, were key to their health and strong teeth, and he advocated for their inclusion in modern diets.
The Weston A. Price Foundation takes it a step further, and advocates for fermented cod liver oil for its higher nutrient content, including vitamins A and D, and improved bioavailability.
But this salad still wins me over time and time again.
Ingredients for Russian Cod Liver Salad
- Canned cod livers: the key ingredient in this salad, cod livers packed in their own oil, has a mild, buttery taste that pairs well with other ingredients.
- Eggs: hard-boiled eggs add creaminess, texture, and extra protein, balancing out the richness of the cod livers.
- Fresh dill & green onions: Both of these herbs after fresh and bright flavor that enhances the overall taste without overpowering the other ingredients.
Substitutions and Variations
- Spicy - add a splash of hot sauce to bring up the heat
- Deluxe - throw in some bacon crumbles for more savory flavor
- Herbs - if you don't have fresh chopped dill, swap it with parsley or basil
Make it Nutrient-Dense
When buying cod liver in cans, look for wild caught on the front of the tin. Additionally, make sure the cod liver is packed in its own oil and without deodorizers, sauces, or other rancid oils. That way, you'll know you get the best quality product.
How to Make Cod Liver Salad
The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for the best results.
Step 1. Shred
Peel the hard-boiled eggs and shred on a fine grater, reserving one yolk for the top. Transfer the shredded eggs to a medium-sized bowl.
Step 2. Dice
Remove the cod livers from the tins onto a cutting board, avoiding as much of the oil as possible. Dice as finely as you can and transfer to bowl.
Step 3. Chop
Finely chop dill and green onions and add to the bowl with eggs and livers.
Step 4. Combine
With a large spoon, stir to combine all the ingredients. Do a taste test for salt and moisture. Adjust salt and the cod liver oil if necessary to add moisture to the salad.
Helpful Tips
- Drain excess oil - I like to remove as much excess cod liver oil as possible by blotting the livers with paper towels. You can save the oil for another recipe like healthy Caesar dressing.
- Chill eggs before peeling - After boiling, chill the eggs very well before peeling and shredding them. In fact, I like to do this as part of my weekly meal prep when I make a large batch of hard-boiled eggs. Avoid using warm eggs.
- Finely shred eggs - To maintain the delicate texture of the cod livers and the eggs, I prefer to finely shred the eggs. You can finely dice them but it's better shredded, especially if served with crackers or toast.
- Presentation is key - For a stunning presentation, I like to carefully spoon the salad onto a flat plate and smooth it out using the back of a spoon. Then top with finely grated egg yolk and fresh herbs.
Troubleshooting
- Too oily? If your salad turns out too greasy, try draining more oil from the cod livers or blotting them extra well. But to fix an already made salad, add more eggs to balance the extra moisture.
- Too dry? Add a touch of the cod liver oil from the can or a teaspoon of mayonnaise.
- Too fishy? Cod liver has a natural fishy aroma, albeit not too strong but it's still there. Try adding a squeeze of lemon juice or extra fresh herbs to cut through the richness. If it's very overpowering, you can chill the salad longer before serving, which helps mellow out the smell.
Product Highlight!
Icelandic Canned Cod Liver
Not sure which cod liver to buy? I have tried multiple brands of tinned cod liver over the years, and this one is my favorite! It's smooth and consistent every time and most importantly, it's wild-caught!
Serving Suggestions
There's an endless amount of ways to serve up this canned cod livers salad. I prefer to dig in with my fork for breakfast but if you're looking for classier options, consider these:
- As an appetizer dip: Serve with crusty bread, toast, or your favorite crackers for a simple appetizer or snack.
- Sandwich: Use it as a filling for sandwiches. Like a tuna salad sandwich but only better.
- On a bed of greens: Turn it into a light meal by serving the salad over a bed of mixed greens or arugula (my personal favorite) and drizzle with olive oil and a touch of lemon juice.
- Lettuce wraps: Serve this in crisp lettuce leaves like butter lettuce for a fresh, crunchy wrap.
More cod liver salad for breakfast pairing suggestions:
- Herbal Coffee (caffeine free)20 Minutes
- Crepe Rolls with Cottage Cheese and Fruit30 Minutes
- Perfectly Crispy Shredded Hash Browns in Air Fryer15 Minutes
- Spicy Sauerkraut with Ginger and Garlic504 Hours 30 Minutes
Frequently Asked Questions
This salad can last in the refrigerator for up to 3 days when stored in an airtight container. For best results, stir the salad before serving again to refresh flavors. These glass snap containers are perfect for leftovers.
No, I don't recommend freezing this salad as it will affect the texture of both the cod liver and the eggs, making them watery and rubbery once thawed.
You can finely dice and chop everything up to 3 days ahead of time and keep it unstirred in the refrigerator in an airtight container. When ready to serve, just combine everything and plate it to serve.
While cod liver is the key ingredient, you can experiment with other canned fish like sardines, mackerel, or tuna. Keep in mind though, the flavor and texture will be different.
Looking for more related recipes? Here are some ideas:
Have you thought how to eat cod liver? Would you make this Canned Cod Liver Saald? Did you already make this? If so, please leave a ⭐⭐⭐⭐⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚
Printable Recipe
Cod Liver Salad with Eggs
Ingredients
- 4 hard boiled eggs
- 2 4-oz tins cod livers in own oil
- 3 fresh dill sprigs
- 3 green onion sprigs
- ½ teaspoon sea salt
Instructions
- Shred: Peel the hard-boiled eggs and shred on a fine shredded, reserving one yolk for the top. Transfer the shredded eggs to a medium-sized bowl.
- Chop: Remove the cod livers from the tins onto a cutting board, avoiding as much of the oil as possible. Finely chop the livers, green onions, and dill and transfer to the eggs.
- Stir: With a large spoon, stir to combine all the ingredients. Do a taste test for salt and moisture. Adjust salt and the cod liver oil if necessary to add moisture to the salad.
- Serve: Transfer the salad to a serving bowl and shred the egg yolk over the top. Garnish with fresh herbs and serve.
Notes
- Drain excess oil - Remove as much excess cod liver oil as possible by blotting the livers with paper towels.
- Chill eggs before peeling - After boiling, chill the eggs very well before peeling and shredding them.
- Finely shred eggs - To maintain the delicate texture of the cod livers and the eggs, finely shred the eggs. You can finely dice them but it's better shredded, especially if served with crackers or toast.
- Presentation is key - For a stunning presentation, I like to carefully spoon the salad onto a flat plate and smooth it out using the back of a spoon. Then top with finely grated egg yolk and fresh herbs.
linda spiker says
Beautiful recipe!
Jessica says
Great recipe. The pictures are beautiful too! My boys would love these...they are fish addicts.
Anya says
Thanks Jessica. I love it when kiddos love real food - always encouraging!!
Ms. Daisy says
Hi Anya!
I love how you packed so much nutrition into this recipe. You're right - it's pretty funny to think that there are just "cod livers"...without the oil. 🙂 I mean, taking two seconds to think about it makes it makes sense, but we are conditioned to throw the word oil on it.
I think it is really telling (and sad) how the United States boasts about ourselves in so many ways when everywhere else has such higher standards. I can't even imagine what it would be like to be able to walk into a grocery store and buy what you wanted and have that many options.
Thank you for posting such a great recipe. I can't wait to try it!
Anya says
I know, right? I am encouraged to see the food production shift towards better quality. More and more people are asking questions - that's why it's important to vote with our dollars. We actually have more power than we think. 😉
Emily @ Recipes to Nourish says
Wow this is so nutrient dense! Love it! So fun that you had it for your family bike ride picnic too 🙂
Anya says
Yes Emily, it's perfect for picnics. 🙂
Megan Stevens says
I didn't know about this product or the food culture of Russia. Thanks for sharing! Loved reading about these things and seeing your beautiful recipe.
Anya says
Thanks Megan. 🙂
lindsey says
Thanks for this. Never thought to buy cod livers but now I am going to!
Anya says
I know...it's one of those foods that we don't really think about. But we take the supplement though. 😉
Renee Kohley says
I have never seen cod liver where I live but I will be looking now! Thank you for this recipe - my kids would love this!
Marla says
Hi Anya,
Thanks for sharing this healthy and unique recipe. It sure is sad that we have to be so careful and reading labels in the US so that we are not ingested poison in our bodies when other countries do not allow such unhealthy activity as we do. Sounds like you had a great time in Russia - I hope you get to go back someday.
Jenn says
Great recipe, and it looks delicious! Thanks for being part of the Homestead Blog Hop last week!
Raia says
Well, I must say I've never made anything with cod livers in it... I'm not sure if my husband would trust me in the kitchen again if he found out I put them in his wraps. Haha!
Anya says
Haha! There's a first for everything. 🙂
Hannah says
Thank you for sharing this recipe. I agree that I would rather eat the whole food instead of take supplements.
revitalizerx says
I recently tried the cod liver, rice, and eggs lettuce wraps, and they were amazing! The flavors blended perfectly—rich cod liver, fluffy rice, and creamy eggs all wrapped in fresh, crisp lettuce. It's healthy, delicious, and super easy to make. Definitely a new favorite!
Olga Tsaplin says
One of my favorite recipies ! Easy to make and absolutely delicious. Even my kids love it!
Anya says
I love that the kids love it too! That's the best! Thanks Olga!