Mediterranean Diet Traditional Bacalao a la Vizcaina
Dive into the rich flavors of the **Mediterranean Diet Traditional Bacalao a la Vizcaína**, a classic Basque recipe that showcases the best of wholesome Mediterranean ingredients. This dish stars tender, desalinized **salted cod** simmered in a fragrant sauce featuring sweet **pimientos choriceros** (dried red peppers), ripe **tomatoes**, and briny accents of **capers** and optional **green olives**. A base of sautéed **onions and garlic** infused with **extra virgin olive oil** creates a flavorful foundation, while hints of **bay leaves** and a garnish of fresh **parsley** uplift the dish to perfection. Perfectly balanced and nutrient-packed, this low-sodium, heart-healthy recipe is a celebration of Mediterranean simplicity. Serve it with crusty whole grain bread or roasted vegetables for a satisfying meal that’s as healthy as it is delicious!
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Ingredients
- 500 grams salted cod (bacalao)
- 4 tablespoons extra virgin olive oil
- 2 medium yellow onion
- 4 cloves garlic cloves
- 4 units pimientos choriceros (dried red peppers) or mild dried red peppers
- 4 medium ripe tomatoes
- 250 milliliters vegetable stock
- 2 tablespoons capers
- 10 units green olives (optional, pitted)
- 2 units bay leaves
- 2 tablespoons fresh parsley (for garnish)
- 0 to taste salt
- 0 to taste black pepper
Directions
Step 1
1. Start by desalinizing the salted cod. Place the pieces of salted cod in a bowl of cold water and allow them to soak for at least 24 hours. Change the water every 6-8 hours to remove excess salt. Once desalinized, pat the cod dry with a paper towel and set aside.
Step 2
2. Rehydrate the dried red peppers by soaking them in warm water for about 30 minutes. Once softened, slit them open, scrape out the flesh with a spoon, and discard the skins and seeds. Set the red pepper flesh aside.
Step 3
3. Heat 4 tablespoons of olive oil in a large, deep skillet or casserole over medium heat. Add thinly sliced onions and sauté for 8-10 minutes, stirring occasionally, until softened and translucent.
Step 4
4. Add minced garlic to the skillet and cook for another 2 minutes until fragrant, being careful not to burn it.
Step 5
5. Dice the ripe tomatoes finely or grate them, and add them to the skillet. Cook for 10-12 minutes, allowing the tomatoes to break down into a sauce.
Step 6
6. Stir in the red pepper flesh, vegetable stock, bay leaves, capers, and optional green olives. Season the sauce lightly with black pepper (avoid adding salt as the cod will contribute additional saltiness). Simmer the sauce for 15-20 minutes, stirring occasionally.
Step 7
7. Gently nestle the desalinized cod pieces into the sauce, ensuring they are mostly submerged. Cover the skillet and simmer over low heat for 15-20 minutes, or until the cod is tender and flakes easily with a fork.
Step 8
8. Remove the bay leaves, taste the sauce, and adjust seasoning with salt and pepper if necessary.
Step 9
9. Garnish the dish with freshly chopped parsley and serve hot. Bacalao a la Vizcaina pairs wonderfully with steamed vegetables, roasted potatoes, or a side of crusty whole grain bread to soak up the delicious sauce.
Nutrition Facts
| Serving size | (1751.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2546.3 |
| Total Fat 93.7g | 0% |
| Saturated Fat 14.4g | 0% |
| Polyunsaturated Fat 0.8g | |
| Cholesterol 750mg | 0% |
| Sodium 45507.2mg | 0% |
| Total Carbohydrate 92.8g | 0% |
| Dietary Fiber 30.4g | 0% |
| Total Sugars 28.8g | |
| Protein 328.7g | 0% |
| Vitamin D 200IU | 0% |
| Calcium 602.3mg | 0% |
| Iron 15.7mg | 0% |
| Potassium 3225.6mg | 0% |
Source of Calories