Low Fat Traditional Bacalao a la Vizcaina
Experience the bold flavors of Spain without the extra calories with this Low Fat Traditional Bacalao a la Vizcaina recipe, a healthy twist on the classic Basque dish. This dish highlights tender, desalinated salt cod simmered in a vibrant, smoky tomato and red bell pepper sauce enriched with green olives, capers, and aromatic bay leaves. Prepared with just a touch of olive oil and low sodium vegetable broth, this lightened-up version retains the dish’s authentic richness while making it heart-healthy and guilt-free. Perfectly seasoned with a hint of paprika and fresh parsley, it’s a comforting, Mediterranean-inspired meal that’s ready in under an hour (not including desalting). Serve it with crusty bread or boiled potatoes for the ultimate family-friendly dinner. Keywords: low-fat bacalao recipe, Bacalao a la Vizcaina, healthy cod recipes, Spanish fish stew, traditional Basque cuisine.
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Recipe Information
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
Instructions
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.
Once desalting is complete, drain and pat the fish dry with paper towels. Cut into medium-sized portions and set aside.
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.
Add the minced garlic, julienned red bell peppers, and paprika. Stir and let cook for an additional 3 minutes.
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.
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.
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.
Taste the sauce and adjust seasoning with a pinch of black pepper, if needed. (The salt cod should provide enough saltiness without additional salt.)
Garnish with chopped fresh parsley. Serve hot, ideally with boiled potatoes or a side of crusty bread to soak up the sauce.
Nutrition Facts
Calories |
1352 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.9 g | 77% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 44590 mg | 1939% | |
| Total Carbohydrate | 71.7 g | 26% | |
| Dietary Fiber | 26.8 g | 96% | |
| Total Sugars | 32.1 g | ||
| Protein | 128.5 g | 257% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 564 mg | 43% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 4002 mg | 85% | |
*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.
