Heart-Healthy Traditional Bacalao a la Vizcaina
Discover the vibrant flavors of "Heart-Healthy Traditional Bacalao a la Vizcaina," a wholesome twist on a classic Spanish dish that brings bold taste and nutrition to your table. Featuring tender, desalinated salted cod simmered in a rich, aromatic tomato-based sauce with roasted bell peppers, garlic, and a touch of tangy green olives and capers, this recipe delivers layers of authentic Basque-inspired flavor with a health-conscious approach. Enhanced with low-sodium vegetable broth and heart-friendly olive oil, it’s perfect for those seeking a lighter, nutritious meal without compromising on taste. Ready in just over an hour, this dish is an elegant yet accessible option, ideal for dinner with steamed vegetables or a side of whole grains for a complete, balanced plate. Healthy, satisfying, and deeply comforting—it's a must-try for lovers of traditional seafood recipes!
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Recipe Information
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)
Instructions
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.
Once desalinated, drain and pat the cod fillets dry with a clean kitchen towel. Cut into smaller, manageable pieces and set aside.
In a large skillet or shallow saucepan, heat 2 tablespoons of olive oil over medium heat.
Add the finely diced onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and continue to cook for another 1-2 minutes until fragrant, being careful not to let the garlic burn.
Add the diced tomatoes to the pan and cook for 6-8 minutes, stirring occasionally, until the tomatoes break down into a sauce.
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.
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.
Add the sliced green olives and rinsed capers to the skillet. Stir gently to combine and let simmer for an additional 5 minutes.
Taste the sauce and adjust seasonings if necessary, keeping in mind that the olives and capers add natural saltiness.
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
Calories |
1046 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.8 g | 45% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 35688 mg | 1552% | |
| Total Carbohydrate | 55.8 g | 20% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 30.0 g | ||
| Protein | 124.6 g | 249% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 300 mg | 23% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 3674 mg | 78% | |
*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.
