If you enjoy nutrient-dense, traditional foods, try this simple and nourishing cod liver salad with eggs made from canned cod livers. With just a few real-food ingredients, it makes a quick appetizer, breakfast, or snack—an easy way to enjoy the benefits of cod liver without taking a supplement.
If you prefer eating whole foods to swallowing oils from a spoon, this recipe is for you. Whole canned cod liver delivers the same traditional nutrition associated with cod liver oil but in a much more enjoyable form. I prefer whole-food preparations—similar to choosing beef liver pâté over capsules—because they taste better and provide the full food matrix.
Cod liver from a tin is mild and buttery rather than aggressively fishy. It has a smooth texture and a subtle sweetness that pairs beautifully with shredded hard-boiled eggs and fresh herbs. If you’re curious about traditional foods or want to add nutrient-dense ingredients to your routine, canned cod livers are worth trying.
Want more ways to enjoy liver?
Try cod liver pâté, chicken livers and onions, or creamy chicken livers for other nutrient-dense options.
Recipe Overview
- Prep Time: 15 minutes if you have hard-boiled eggs ready
- Cooking Method: No-cook
- Dietary Info: Suitable for GAPS, Low-Carb, Keto, Primal, Paleo, Whole30, and ancestral diets
- Tools Needed: Sharp knife, cutting board, bowl
- Skill Level: Easy
Curious about ancestral eating? Traditional, nutrient-dense foods are central to the principles promoted by the Weston A. Price Foundation and many ancestral diet approaches.
Why You’ll Love This Recipe
I first tasted a similar dish at an Armenian restaurant in Sochi in 2014. Locally sourced ingredients and fresh eggs made the dish stand out. The tradition of using cod liver as a nutrient-rich food goes back generations—Dr. Weston A. Price documented how traditional diets that included nutrient-dense foods supported health.
This salad brings that same traditional nutrition to your table in a quick, delicious format.
Ingredients for Cod Liver Salad
- Canned cod livers (in their own oil) – the main flavor and nutrient source
- Hard-boiled eggs – shredded for texture and protein
- Fresh dill and green onions – for brightness and balance
- Sea salt – to taste
Substitutions and Variations
- Spicy: Add a splash of hot sauce or a pinch of red pepper flakes.
- Deluxe: Stir in bacon crumbles for extra savory flavor.
- Herb swaps: Use parsley or basil if you don’t have fresh dill.
Choose High-Quality Canned Cod Liver
For the best flavor and nutrition, look for wild-caught cod livers packed in their own oil without added deodorizers or vegetable oils. That ensures you get a clean, traditional product.
How to Make Cod Liver Salad
The printable recipe card below contains the full ingredient list and measurements. Follow these simple steps for great results.
Step 1. Shred
Peel chilled hard-boiled eggs and finely shred them on a grater, reserving one yolk to grate over the finished salad. Place the shredded eggs in a medium bowl.
Step 2. Dice
Remove cod livers from the tins onto a cutting board, blotting away excess oil. Dice the livers as finely as possible and add them to the bowl with the eggs.
Step 3. Chop
Finely chop fresh dill and green onions, then add them to the bowl with the eggs and cod livers.
Step 4. Combine
Gently fold everything together with a large spoon. Taste and adjust salt. If the salad seems dry, add a little cod liver oil from the tin to reach the desired consistency. Serve topped with the reserved grated yolk and extra herbs if you like.
Helpful Tips
- Drain excess oil: Blot cod livers with paper towels to remove extra oil; reserve any drained oil for dressings if desired.
- Chill eggs before peeling: Fully chilled eggs peel more cleanly and shred better.
- Shred finely: Finely shredded eggs create a delicate texture that pairs well with the soft livers and works nicely when served on crackers or toast.
- Presentation: Spoon the salad onto a plate, smooth with the back of a spoon, and finish with grated yolk and herbs for an attractive presentation.
Troubleshooting
- Too oily? Drain more oil from the tins or blot the livers. If the salad is already too greasy, add more shredded egg to balance moisture.
- Too dry? Stir in a teaspoon of cod liver oil from the tin or a small amount of mayonnaise to add creaminess.
- Too fishy? A squeeze of lemon juice or extra fresh herbs will brighten and mellow the flavor. Chilling the salad for a short time can also reduce aroma intensity.
Serving Suggestions
This cod liver salad is versatile. Enjoy it simply with a fork for breakfast or try these options:
- As a dip: Serve with crusty bread, toast, or crackers.
- In sandwiches: Use it as a flavorful filling similar to tuna salad.
- On greens: Serve over mixed greens or arugula with a drizzle of olive oil and lemon.
- Lettuce wraps: Spoon into butter lettuce leaves for fresh, crunchy bites.
Frequently Asked Questions
Stored in an airtight container, the salad will keep for up to 3 days. Stir before serving to redistribute flavors.
Freezing is not recommended; eggs and cod liver change texture when frozen and thawed, becoming watery or rubbery.
Yes. You can chop and store the ingredients separately in the refrigerator for up to 3 days and combine them just before serving.
You can experiment with sardines, mackerel, or tuna, but the flavor and texture will differ from cod liver.
More breakfast pairing ideas: herbal coffee, crepe rolls with cottage cheese, crispy air-fryer hash browns, or spicy sauerkraut.
Printable Recipe
Cod Liver Salad with Eggs
Anya @ Prepare & Nourish
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 (or to taste)
Instructions
- Shred: Peel chilled hard-boiled eggs and finely shred on a grater. Reserve one yolk for grating on top. Place shredded eggs in a medium bowl.
- Chop: Remove cod livers from tins, blot excess oil, and finely chop. Finely chop green onions and dill. Add everything to the bowl with the eggs.
- Stir: Gently combine ingredients with a large spoon. Taste and adjust salt. Add a bit of cod liver oil if you want more moisture.
- Serve: Transfer to a serving bowl, grate the reserved yolk over the top, garnish with herbs, and enjoy.
Notes
Storage: Store in an airtight container in the refrigerator for up to 3 days. Stir before serving.
Tips:
- Drain excess oil by blotting the livers with paper towels.
- Chill eggs thoroughly before peeling for best texture.
- Finely shredding the eggs maintains a delicate texture that pairs well with the livers.
- For a pretty presentation, smooth the salad on a plate and top with grated yolk and herbs.
Nutrition
Carbs: 2 g |
Protein: 11 g |
Fat: 31 g