Mediterranean Diet Traditional Bacalao a la Vizcaina
Experience the vibrant flavors of Spain with this Mediterranean Diet-inspired Traditional Bacalao a la Vizcaina recipe. Featuring tender, desalinized salted cod gently simmered in a rich, aromatic sauce made from ripe tomatoes, caramelized onions, garlic, and the unique sweetness of pimientos choriceros (dried red peppers), this dish is a showcase of bold yet balanced ingredients. Enhanced with briny capers, optional green olives, and fragrant bay leaves, each bite is a celebration of Mediterranean cuisine. Perfectly suited for a health-conscious diet, this wholesome dish is finished with a garnish of fresh parsley and pairs beautifully with roasted potatoes, steamed veggies, or crusty whole-grain bread to soak up the luscious sauce. Whether you're embracing the Mediterranean lifestyle or simply craving a taste of Spanish tradition, Bacalao a la Vizcaina is a must-try centerpiece for any meal.
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Recipe Information
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)
- to taste salt
- to taste black pepper
Instructions
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.
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.
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.
4. Add minced garlic to the skillet and cook for another 2 minutes until fragrant, being careful not to burn it.
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.
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.
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.
8. Remove the bay leaves, taste the sauce, and adjust seasoning with salt and pepper if necessary.
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
Calories |
2546 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.7 g | 120% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 750 mg | 250% | |
| Sodium | 45507 mg | 1979% | |
| Total Carbohydrate | 92.8 g | 34% | |
| Dietary Fiber | 30.4 g | 109% | |
| Total Sugars | 28.8 g | ||
| Protein | 328.7 g | 657% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 602 mg | 46% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 3226 mg | 69% | |
*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.
