Low Sodium Traditional Bacalao a la Vizcaina

Delight in the vibrant flavors of Spain with this Low Sodium Traditional Bacalao a la Vizcaina, a heart-healthy twist on the classic Basque dish. Featuring tender salt-cod fillets that are carefully desalinated for a milder taste, this recipe layers savory ingredients like bell peppers, tomatoes, and potatoes in a rich, aromatic stew. A splash of low-sodium vegetable broth and a handful of unsalted green olives ensure maximum flavor with minimal sodium, making it perfect for those watching their intake. Finished with a sprinkle of fresh parsley and served steaming hot, this dish is as wholesome as it is comforting. Ideal for family dinners or special occasions, pair it with crusty bread or a crisp side salad for an unforgettable Mediterranean-inspired meal.

Nutriscore Rating: 65/100

Prep Time:25 mins

Cook Time:45 mins

Total Time:70 mins

Servings: 4

Ingredients

• 1 pound Salted cod (bacalao)
• 2 tablespoons Olive oil
• 1 Large onion, finely chopped
• 1 Red bell pepper, thinly sliced
• 1 Green bell pepper, thinly sliced
• 3 Garlic cloves, minced
• 4 medium Tomatoes, finely chopped (or low-sodium canned crushed tomatoes)
• 2 medium Potatoes, peeled and sliced into 1/4-inch rounds
• 1.5 cups Low-sodium vegetable broth
• 1 Bay leaf
• 0.5 cup Pitted green olives (unsalted, if possible)
• 2 tablespoons Fresh parsley, chopped (for garnish)
• 0 pinch Black pepper (optional, to taste)

Directions

Step 1

Begin by desalting the salted cod: Place the salted cod in a large bowl and cover it completely with cold water. Allow it to soak in the fridge for 24-48 hours, changing the water every 6-8 hours to remove excess salt. Once desalinated, pat the cod dry with paper towels and set aside.

Step 2

Heat the olive oil in a large skillet or Dutch oven over medium heat.

Step 3

Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 4

Stir in the red and green bell peppers and cook for another 5-7 minutes until they are tender.

Step 5

Add the minced garlic and cook for 1 minute, stirring constantly to prevent it from burning.

Step 6

Add the chopped tomatoes and cook for 8-10 minutes until the tomatoes break down and form a thick sauce.

Step 7

Arrange the sliced potatoes in an even layer over the tomato and bell pepper mixture.

Step 8

Pour in the low-sodium vegetable broth and add the bay leaf. Bring the mixture to a simmer.

Step 9

Place the desalinated cod fillets on top of the potato layer. Cover the skillet or Dutch oven, reduce the heat to low, and let it cook for 20-25 minutes, or until the potatoes are tender and the cod is cooked through.

Step 10

Add the green olives to the dish during the last 5 minutes of cooking to warm them through.

Step 11

Remove the bay leaf and discard it.

Step 12

Garnish with freshly chopped parsley before serving, and season with black pepper if desired.

Step 13

Serve hot as a main course, accompanied by crusty bread or a side salad for a complete meal.

Nutrition Facts

Serving size	(1721.1g)

Amount per serving	% Daily Value*
Calories	2124.6

Total Fat 56.4g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 680.4mg	0%
Sodium 36580.5mg	0%
Total Carbohydrate 97.4g	0%
Dietary Fiber 18.8g	0%
Total Sugars 20.0g
Protein 293.3g	0%

Vitamin D 181.4IU	0%
Calcium 481.8mg	0%
Iron 11.4mg	0%
Potassium 2875.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.5%

Protein: 56.7%

Carbs: 18.8%