High Protein Traditional Bacalao a la Vizcaina
Elevate your seafood dining experience with this High Protein Traditional Bacalao a la Vizcaina, a mouthwatering Spanish-inspired dish rich in flavor and history. This vibrant recipe features tender salted cod that’s soaked and gently simmered in a luscious sauce made from roasted red peppers, ripe tomatoes, and savory vegetable broth, accented with briny capers and green olives for a burst of Mediterranean flair. Not only is this dish protein-packed and nutrient-dense, but it’s also versatile—serve it hot with boiled potatoes for a comforting meal or pair it with crusty bread to soak up every drop of the savory sauce. Simple yet sophisticated, this classic recipe offers a perfect balance of wholesome ingredients and traditional cooking techniques, making it a must-try for seafood lovers.
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Ingredients
- 500 grams salted cod (bacalao)
- 60 milliliters olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 2 large red bell peppers, roasted and peeled
- 4 medium tomatoes, peeled and finely chopped
- 100 grams pitted green olives
- 30 grams capers
- 250 milliliters vegetable broth
- 1 teaspoon ground black pepper
- 15 grams fresh parsley, chopped
- 2 large boiled eggs, sliced (optional, for garnish)
- 400 grams boiled potatoes (optional, as a side)
Directions
Step 1
Soak the salted cod in cold water for 24-48 hours, replacing the water every 6-8 hours to remove excess salt. Drain and pat dry before cooking.
Step 2
In a large skillet or pot, heat olive oil over medium heat.
Step 3
Add the chopped onion and sauté until translucent, about 5 minutes.
Step 4
Stir in the minced garlic and cook for 1 more minute, being careful not to burn the garlic.
Step 5
Slice the roasted red bell peppers into strips and add them to the skillet, followed by the chopped tomatoes. Cook until the tomatoes soften and release their juices, about 7-8 minutes.
Step 6
Pour in the vegetable broth and bring the mixture to a gentle simmer.
Step 7
Add the soaked and drained salted cod fillets to the skillet. Cover and let the cod cook gently for 10-15 minutes, or until it flakes easily with a fork.
Step 8
Gently stir in the green olives and capers, allowing them to heat through for 3-4 minutes.
Step 9
Season with ground black pepper. Note: Additional salt is typically unnecessary due to the saltiness of the cod, olives, and capers.
Step 10
Serve the Bacalao a la Vizcaina hot, garnished with fresh chopped parsley and slices of boiled egg if desired. Accompany with boiled potatoes or crusty bread on the side for a complete meal.
Nutrition Facts
| Serving size | (2462.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2943.0 |
| Total Fat 98.4g | 0% |
| Saturated Fat 17.5g | 0% |
| Polyunsaturated Fat 6.1g | |
| Cholesterol 1122mg | 0% |
| Sodium 42684.0mg | 0% |
| Total Carbohydrate 154.3g | 0% |
| Dietary Fiber 30.4g | 0% |
| Total Sugars 42.8g | |
| Protein 346.4g | 0% |
| Vitamin D 288IU | 0% |
| Calcium 598.9mg | 0% |
| Iron 17.0mg | 0% |
| Potassium 4375.1mg | 0% |
Source of Calories