Heart-Healthy Traditional Bacalao a la Vizcaina
Discover the deliciously wholesome twist on a classic with this Heart-Healthy Traditional Bacalao a la Vizcaina! This vibrant Spanish dish features tender, desalinated salted cod fillets gently simmered in a rich, tomato-based sauce infused with roasted red and green bell peppers, garlic, and aromatic bay leaf. Green olives and capers add briny depth, while low-sodium vegetable broth keeps it light and nourishing. Thoughtfully crafted to support a heart-healthy lifestyle, this recipe swaps excessive salt for layered Mediterranean flavors and uses olive oil for a touch of healthy fat. Perfectly paired with steamed vegetables or whole grains, it’s a balanced, satisfying meal that turns comfort food into guilt-free dining. Whether you're exploring traditional Basque cuisine or looking for a vibrant seafood dish, this bacalao recipe delivers fresh, wholesome flavor in every bite!
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Ingredients
- 500 grams salted cod fillets (bacalao)
- 2 tablespoons olive oil
- 1 large yellow onion, finely diced
- 3 garlic cloves, minced
- 3 large ripe tomatoes, peeled, seeded, and diced
- 2 large red bell peppers, roasted, peeled, and cut into strips
- 2 large green bell peppers, roasted, peeled, and cut into strips
- 1 cup low-sodium vegetable broth
- 1 bay leaf
- 10 pitted green olives, sliced
- 1 tablespoon capers, rinsed
- 2 tablespoons parsley, chopped (optional for garnish)
Directions
Step 1
Rinse the salted cod to remove excess salt. Soak the fillets in a large bowl of cold water for 24-48 hours, changing the water every 8 hours to thoroughly desalinate the fish.
Step 2
Once desalinated, drain and pat the cod fillets dry with a clean kitchen towel. Cut into smaller, manageable pieces and set aside.
Step 3
In a large skillet or shallow saucepan, heat 2 tablespoons of olive oil over medium heat.
Step 4
Add the finely diced onion and sauté until translucent, about 5 minutes.
Step 5
Stir in the minced garlic and continue to cook for another 1-2 minutes until fragrant, being careful not to let the garlic burn.
Step 6
Add the diced tomatoes to the pan and cook for 6-8 minutes, stirring occasionally, until the tomatoes break down into a sauce.
Step 7
Stir in the roasted red and green bell peppers, followed by the low-sodium vegetable broth. Add the bay leaf and bring to a gentle simmer.
Step 8
Carefully place the cod fillets into the sauce, ensuring they are partially submerged. Cover and let the fish cook gently for 10-15 minutes, until the cod is tender and flakes easily with a fork.
Step 9
Add the sliced green olives and rinsed capers to the skillet. Stir gently to combine and let simmer for an additional 5 minutes.
Step 10
Taste the sauce and adjust seasonings if necessary, keeping in mind that the olives and capers add natural saltiness.
Step 11
Remove the bay leaf and discard. Garnish with freshly chopped parsley if desired and serve hot. This dish pairs beautifully with steamed vegetables or a side of brown rice for a balanced, heart-healthy meal.
Nutrition Facts
| Serving size | (1712.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1046.3 |
| Total Fat 34.8g | 0% |
| Saturated Fat 5.3g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 250mg | 0% |
| Sodium 35688.5mg | 0% |
| Total Carbohydrate 55.8g | 0% |
| Dietary Fiber 14.2g | 0% |
| Total Sugars 30.0g | |
| Protein 124.6g | 0% |
| Vitamin D 200IU | 0% |
| Calcium 300.5mg | 0% |
| Iron 8.6mg | 0% |
| Potassium 3674.1mg | 0% |
Source of Calories