High Protein Traditional Bacalao a la Vizcaina
Dive into the bold, savory flavors of **High Protein Traditional Bacalao a la Vizcaina**, a classic Spanish dish reimagined with a focus on protein-rich ingredients. This hearty recipe showcases tender salted cod, soaked to perfection, simmered in a rich base of roasted red peppers, ripe tomatoes, and vegetable broth. Enhanced by the briny notes of green olives and capers, every bite is a harmonious blend of Mediterranean flair. With minimal prep and a satisfying 40-minute cook time, it’s perfect for weeknight dinners or special occasions. Garnished with fresh parsley and optional sliced boiled eggs, and served alongside boiled potatoes or crusty bread, this dish promises a wholesome, comforting meal steeped in authenticity. Treat your taste buds to a nutrient-packed culinary adventure with this traditional favorite!
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Recipe Information
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)
Instructions
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.
In a large skillet or pot, heat olive oil over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for 1 more minute, being careful not to burn the garlic.
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.
Pour in the vegetable broth and bring the mixture to a gentle simmer.
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.
Gently stir in the green olives and capers, allowing them to heat through for 3-4 minutes.
Season with ground black pepper. Note: Additional salt is typically unnecessary due to the saltiness of the cod, olives, and capers.
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
Calories |
2943 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.4 g | 126% | |
| Saturated Fat | 17.5 g | 88% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 1122 mg | 374% | |
| Sodium | 42684 mg | 1856% | |
| Total Carbohydrate | 154.3 g | 56% | |
| Dietary Fiber | 30.4 g | 109% | |
| Total Sugars | 42.8 g | ||
| Protein | 346.4 g | 693% | |
| Vitamin D | 7.2 mcg | 36% | |
| Calcium | 599 mg | 46% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 4375 mg | 93% | |
*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.
