Bacalao Vegano a la Vizcaína

Bacalao Vegano a la Vizcaína is a vibrant plant-based interpretation of the traditional Basque dish, featuring marinated jackfruit that mimics the texture of cod, enveloped in a rich, smoky tomato sauce. This dish is not only hearty and satisfying but also a celebration of Spanish flavors, perfect for any occasion.

Bacalao Vegano a la Vizcaína
40 minutes
Difficulty: Medium
Spanish
280 kcal

Ingredients

  • jackfruit (canned, young) - 400 g
  • olive oil - 2 tablespoons
  • onion (finely chopped) - 1 medium
  • garlic (minced) - 3 cloves
  • red bell pepper (diced) - 1 medium
  • smoked paprika - 1 teaspoon
  • cayenne pepper - 1/2 teaspoon
  • canned crushed tomatoes - 400 g
  • vegetable broth - 200 ml
  • bay leaf - 1
  • salt - to taste
  • black pepper - to taste
  • fresh parsley (chopped) - for garnish

Steps

  1. Drain and rinse the canned jackfruit, then shred it with your fingers or a fork to resemble the texture of fish.
  2. In a medium skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
  3. Stir in the minced garlic and diced red bell pepper, cooking for another 3-4 minutes until softened.
  4. Add the shredded jackfruit to the skillet, followed by the smoked paprika and cayenne pepper. Stir to combine and cook for an additional 2 minutes to allow the spices to infuse.
  5. Pour in the crushed tomatoes and vegetable broth, add the bay leaf, and season with salt and black pepper to taste. Bring the mixture to a gentle simmer.
  6. Cover the skillet and let it cook for about 20 minutes, stirring occasionally to prevent sticking, until the jackfruit is tender and the sauce has thickened.
  7. Remove the bay leaf, taste, and adjust seasoning if necessary. Serve hot, garnished with chopped fresh parsley.

Nutrition

  • Calories: 280
  • Protein: 6 g
  • Carbs: 43 g
  • Fiber: 8 g
  • Sugar: 6 g
  • Sodium: 500 mg
  • Cholesterol: 0 mg
  • Total Fat: 9 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 8 g
  • Water: 0.5 L

Health Benefits

  • Rich in dietary fiber, promoting digestive health.
  • Low in calories and fat, making it a heart-healthy option.

Tags

SpanishVeganSeafood Dish