Low Sodium Traditional Bacalao a la Vizcaina
Discover a heart-healthy twist on a classic Spanish dish with this Low Sodium Traditional Bacalao a la Vizcaina recipe. Perfect for those seeking lower-sodium alternatives, this vibrant and comforting meal features desalinated salted cod simmered to perfection with a rich medley of tender potatoes, bell peppers, onions, and juicy tomatoes. Enhanced with unsalted green olives, aromatic bay leaf, and a splash of low-sodium vegetable broth, this dish balances bold Mediterranean flavors with a lighter, healthier touch. Ready in just over an hour, it’s an ideal centerpiece for a wholesome dinner, served with crusty bread or a fresh salad. Packed with color, flavor, and traditional charm, this low-sodium bacalao recipe ensures you enjoy all the goodness of the original without compromising on health.
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Recipe Information
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)
- pinch Black pepper (optional, to taste)
Instructions
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.
Heat the olive oil in a large skillet or Dutch oven over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the red and green bell peppers and cook for another 5-7 minutes until they are tender.
Add the minced garlic and cook for 1 minute, stirring constantly to prevent it from burning.
Add the chopped tomatoes and cook for 8-10 minutes until the tomatoes break down and form a thick sauce.
Arrange the sliced potatoes in an even layer over the tomato and bell pepper mixture.
Pour in the low-sodium vegetable broth and add the bay leaf. Bring the mixture to a simmer.
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.
Add the green olives to the dish during the last 5 minutes of cooking to warm them through.
Remove the bay leaf and discard it.
Garnish with freshly chopped parsley before serving, and season with black pepper if desired.
Serve hot as a main course, accompanied by crusty bread or a side salad for a complete meal.
Nutrition Facts
Calories |
2125 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.4 g | 72% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 680 mg | 227% | |
| Sodium | 36580 mg | 1590% | |
| Total Carbohydrate | 97.4 g | 35% | |
| Dietary Fiber | 18.8 g | 67% | |
| Total Sugars | 20.0 g | ||
| Protein | 293.3 g | 587% | |
| Vitamin D | 4.5 mcg | 23% | |
| Calcium | 482 mg | 37% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 2876 mg | 61% | |
*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.
