Bacalao Recipe: A Delicious And Nutritious Dish
Introduction to Bacalao
Bacalao, also known as salt cod, is a popular dish in many countries around the world. This dish is made by salting and drying codfish, which can then be rehydrated and cooked in a variety of ways. Bacalao is a staple in many Mediterranean, Caribbean, and Latin American cuisines, and is a delicious and nutritious dish that is perfect for any occasion.Ingredients
To make bacalao, you will need the following ingredients:- 1 pound of salt cod
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 cup of tomato puree
- 1/4 cup of olive oil
- 1/4 cup of white wine
- 1 teaspoon of dried oregano
- 1 teaspoon of dried thyme
- 1/4 cup of chopped parsley
- Salt and pepper to taste
Instructions
To make bacalao, follow these simple instructions:- Soak the salt cod in cold water for at least 24 hours, changing the water every 8 hours to remove the salt.
- Drain the cod and rinse it under cold running water.
- Shred the cod into pieces and set aside.
- In a large skillet, heat the olive oil over medium heat.
- Add the onion, garlic, and bell peppers, and sauté until the vegetables are soft and fragrant.
- Add the tomato puree, white wine, oregano, and thyme, and stir to combine.
- Reduce the heat to low and simmer the sauce for 10 minutes.
- Add the shredded cod to the skillet and stir to combine.
- Cover the skillet and simmer the bacalao for 20-25 minutes, or until the fish is cooked through.
- Remove the skillet from the heat and stir in the chopped parsley.
- Season the bacalao with salt and pepper to taste.
- Serve hot, garnished with additional parsley if desired.
Nutrition
Bacalao is a nutritious dish that is rich in protein, vitamins, and minerals. One serving of bacalao (about 4 ounces) contains approximately:- 150 calories
- 23 grams of protein
- 2 grams of fat
- 8 grams of carbohydrates
- 2 grams of fiber
- 35% of the recommended daily intake of vitamin A
- 25% of the recommended daily intake of vitamin C
- 20% of the recommended daily intake of iron
- 10% of the recommended daily intake of calcium