High Protein Bacalao Vizcaína (Printable)
Protein-rich Basque cod in a smoky tomato and red pepper sauce with olives, capers and chickpeas.
# What You'll Need:
→ Fish & Protein
01 - 1.3 lbs salted cod fillets, soaked and desalted
02 - 14 oz canned chickpeas, drained and rinsed (optional for extra protein)
→ Vegetables
03 - 2 large onions, finely chopped
04 - 1 red bell pepper, diced
05 - 1 green bell pepper, diced
06 - 4 garlic cloves, minced
07 - 1 large carrot, diced
08 - 14 oz canned crushed tomatoes
09 - 2 tablespoons tomato paste
→ Flavorings & Seasonings
10 - 1/3 cup pitted green olives, sliced
11 - 2 tablespoons capers, drained
12 - 2 bay leaves
13 - 1 teaspoon smoked paprika
14 - 1/2 teaspoon freshly ground black pepper
15 - 1/4 teaspoon cayenne pepper (optional)
16 - 3 tablespoons extra virgin olive oil
17 - 1/2 cup dry white wine
18 - Salt, to taste
→ Garnish
19 - Fresh parsley, chopped
20 - Lemon wedges
# How to Make It:
01 - Soak salted cod fillets in cold water for 24 to 36 hours, changing the water every 8 hours. Drain and pat the fish dry thoroughly.
02 - Cut the soaked cod into large, uniform chunks and set aside.
03 - Heat extra virgin olive oil in a large skillet or Dutch oven over medium heat. Add chopped onions, diced carrot, and both bell peppers. Sauté for 8 to 10 minutes, until vegetables are soft and translucent.
04 - Add minced garlic to the pan and cook for 1 minute until aromatic. Stir in tomato paste, smoked paprika, and cayenne pepper, and cook for another minute to release flavors.
05 - Pour in the crushed tomatoes and dry white wine. Add bay leaves. Simmer the mixture uncovered for 10 minutes, stirring occasionally to prevent sticking.
06 - Gently fold in the cod pieces, chickpeas (if using), sliced olives, and drained capers. Stir lightly to combine.
07 - Cover the pan and simmer on low heat for 20 minutes, or until cod flakes easily with a fork.
08 - Remove bay leaves. Taste the stew and adjust seasoning with additional salt if necessary.
09 - Serve hot, garnished with freshly chopped parsley and lemon wedges.
# Expert Suggestions:
01 -
- This stew is secretly the easiest way to impress anyone with barely any fuss in the kitchen.
- You get deep, layered flavors that make it taste like you cooked all day, even though you didn’t.
02 -
- Once, I forgot to change the cod's soaking water — and it ended up so salty that even potato soup couldn’t save it!
- Only when I started letting the sauce simmer before adding the cod did everything come together with that perfect depth.
03 -
- Always taste the stew before adding more salt because capers, olives, and cod work together to season everything.
- Top each serving with parsley and lemon right at the table if you want people to rave about it for days.