Bacalao a la Vizcaína
Bacalao a la Vizcaína is a traditional Spanish stew originating from the Basque Country, featuring salt cod as the star ingredient. It is typically prepared with a rich sauce of tomatoes, onions, garlic, and a variety of peppers, often including the distinctive ñora pepper for depth and color.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, providing substantial omega-3 fatty acids from the cod and essential vitamins from the peppers and tomatoes. A typical serving contains roughly 300-400 calories, depending on the amount of olive oil used in preparation.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 28 g |
| Carbs | 8 g |
| Fat | 8 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 1800 mg |
| Potassium | 400 mg |
| Phosphorus | 280 mg |
| Selenium | 45 mcg |
| Vitamin B12 | 2.5 mcg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 3.5 mg |
| Magnesium | 50 mg |
| Iron | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it showcases the Basque Country's mastery of preserving and transforming salt cod, a staple from centuries of maritime trade. Nutritionally, it's a unique blend of lean protein and heart-healthy fats, making it a cornerstone of the Mediterranean diet.
