Low Fat Traditional Bacalao a la Vizcaina
Discover the rich, savory flavors of **Low Fat Traditional Bacalao a la Vizcaina**, an irresistible twist on a Spanish classic that’s lighter yet just as satisfying. In this heart-healthy version, flaked salt cod is simmered in a vibrant tomato and red bell pepper sauce, infused with aromatic garlic, bay leaves, and a hint of paprika. Green olives and capers bring a delightful burst of brininess to each bite, while a splash of low-sodium vegetable broth ties all the flavors together. Using just a tablespoon of olive oil while keeping the cod’s natural salinity balanced makes this dish ideal for those seeking lower-fat, wholesome meals without compromising on taste. Ready in under an hour of active cooking after a simple desalting process, it’s perfect paired with boiled potatoes or crusty bread for an authentic Basque experience. Indulge in a guilt-free taste of tradition with this flavorful, healthy recipe!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 500 grams salt cod (bacalao)
- 1 large yellow onion
- 2 medium red bell pepper
- 4 large tomatoes
- 3 cloves garlic
- 240 ml low sodium vegetable broth
- 1 tablespoon olive oil
- 2 bay leaves
- 20 green olives (pitted)
- 1 tablespoon capers
- 1 teaspoon paprika
- 2 tablespoons fresh parsley
- 0.5 teaspoon black pepper
Directions
Step 1
Begin by desalting the salt cod: Rinse the fish under cold running water, then place it in a large bowl filled with fresh water. Refrigerate and soak for 24 to 48 hours, changing the water every 8 hours.
Step 2
Once desalting is complete, drain and pat the fish dry with paper towels. Cut into medium-sized portions and set aside.
Step 3
Heat 1 tablespoon of olive oil in a large skillet or sauté pan over medium heat. Add the finely chopped onion and cook for 5 minutes until softened but not browned.
Step 4
Add the minced garlic, julienned red bell peppers, and paprika. Stir and let cook for an additional 3 minutes.
Step 5
Blanch the tomatoes by scoring an 'X' into their skins, immersing them in boiling water for 30 seconds, then transferring them to ice water. Peel, deseed, and finely chop them. Add the tomatoes to the pan and cook for 10 minutes, allowing them to break down into a sauce.
Step 6
Pour in the low sodium vegetable broth and add the bay leaves. Stir well and simmer for 10 minutes to allow the flavors to meld.
Step 7
Nestle the pieces of salt cod into the sauce. Scatter the olives and capers around the pan. Cover and cook on low heat for 15 minutes, until the fish is tender and flakes easily with a fork.
Step 8
Taste the sauce and adjust seasoning with a pinch of black pepper, if needed. (The salt cod should provide enough saltiness without additional salt.)
Step 9
Garnish with chopped fresh parsley. Serve hot, ideally with boiled potatoes or a side of crusty bread to soak up the sauce.
Nutrition Facts
| Serving size | (2075.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1351.5 |
| Total Fat 59.9g | 0% |
| Saturated Fat 9.2g | 0% |
| Polyunsaturated Fat 1.8g | |
| Cholesterol 250mg | 0% |
| Sodium 44589.8mg | 0% |
| Total Carbohydrate 71.7g | 0% |
| Dietary Fiber 26.8g | 0% |
| Total Sugars 32.1g | |
| Protein 128.5g | 0% |
| Vitamin D 200IU | 0% |
| Calcium 564.3mg | 0% |
| Iron 14.6mg | 0% |
| Potassium 4002.1mg | 0% |
Source of Calories