
Bacalao a la Vizcaína
Cena • España
Acerca de Bacalao a la Vizcaína
Basque salt cod in dried red pepper-onion sauce
How to Make Bacalao a la Vizcaína (Traditional & Healthy Version)
Bacalao a la Vizcaína is a celebrated dish from the Basque Country (País Vasco) in northern Spain, renowned for its rich culinary tradition. This classic Spanish cod recipe features salt-cured cod (bacalao), gently simmered in a robust Vizcaína sauce made from roasted red peppers, onions, tomatoes, and a touch of garlic. The sauce is deeply flavorful, thanks to the region’s prized choricero peppers, which are rehydrated and blended for a signature smoky-sweet taste. Bacalao a la Vizcaína is a staple in Spanish households, especially during festive gatherings and Lent, when fish-based meals take center stage. Its balance of lean protein, vegetables, and heart-healthy olive oil makes it a nourishing choice for those seeking authentic Spanish flavors without excess calories. The dish is perfect for an international audience eager to discover the magic of Basque cuisine, offering both comfort and elegance in every bite.
Ingredients(for 1 medium cod fillet with sauce (typical individual portion in Spain))
- 300g Salted cod (bacalao) (desalted, cut into fillets)
- 2 medium Red bell peppers (roasted and peeled)
- 2 Choricero peppers (rehydrated, flesh scraped) - optional
- 1 large Ripe tomato (peeled and chopped)
- 1 large Onion (finely chopped)
- 2 Garlic cloves (minced)
- 2 tbsp Extra virgin olive oil
- 1/2 cup Low-sodium vegetable broth (or water)
- 1 Bay leaf - optional
- 1 tbsp Fresh parsley (chopped, for garnish) - optional
- To taste Black pepper
Instructions
- 1
If using salted cod, soak the fillets in cold water for 24-48 hours, changing the water every 6-8 hours to remove excess salt. Drain and pat dry.
24-48 hours (inactive)
Proper desalting is key for balanced flavor and health.
- 2
Roast the red peppers over an open flame or in the oven until charred. Peel, remove seeds, and chop them.
10 minutes
Roasting enhances the sweetness and depth of the peppers.
- 3
In a large skillet, heat olive oil over medium heat. Sauté onions until translucent, then add garlic and cook for 1 minute.
6 minutes
Slow-cooking the onions brings out their natural sweetness.
- 4
Add chopped tomato, roasted peppers, and choricero pepper flesh (if using). Cook for 5 minutes, stirring often.
5 minutes
Use fresh, ripe tomatoes for the best sauce flavor.
Why This Dish is Healthy
This traditional Spanish fish recipe is a healthy dinner choice because it’s high in protein, low in saturated fat, and brimming with vegetables. By using less oil and focusing on fresh ingredients, Bacalao a la Vizcaína supports weight management and overall wellness. The recipe avoids frying and heavy sauces, making it suitable for anyone seeking a lighter yet satisfying meal packed with Mediterranean flavors.
Bacalao a la Vizcaína is packed with lean protein from cod, which is low in fat and rich in omega-3 fatty acids. The use of olive oil provides heart-healthy monounsaturated fats, while the peppers, tomatoes, and onions supply vitamins A, C, potassium, and antioxidants. The dish is naturally gluten-free and can be made low in sodium by carefully desalting the cod and using low-sodium broth. It is an excellent source of essential nutrients needed for muscle repair, immune support, and heart health.
Pro Tips
- 💡Tip 1: Use genuine choricero peppers for the most authentic sauce flavor.
- 💡Tip 2: Always desalt cod thoroughly to control sodium and enhance taste.
- 💡Tip 3: Prepare the sauce in advance for deeper flavor development.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Gently reheat over low heat to preserve the delicate texture of the cod.
Best served: Dinner or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 190.0 kcal |
| Proteínas | 22.0 g |
| Carbohidratos | 8.0 g |
| Grasas totales | 8.0 g |
| Fibra | 2.0 g |
| Azúcares | 2.1 g |
| Sodio | 780.0 mg |
| Potasio | 340.0 mg |
| Colesterol | 32.0 mg |
| Vitamina A | 210.0 IU |
| Vitamina C | 12.0 mg |
| Calcio | 38.0 mg |
| Hierro | 0.8 mg |
| Magnesium | 28.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 120.0 mg |
| Vitamin D | 2.1 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.2 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 1.1 µg |
| Folate | 13.0 µg |
