Welcome to the vibrant culinary world of Cape Verde, where rich history and diverse flavors merge to create delightful dishes that reflect the soul of the islands. Among these culinary treasures is Bacalhau, a beloved staple that has been embraced and adapted by Cape Verdean cuisine. Bacalhau, or salted codfish, holds a special place in Cape Verdean kitchens, symbolizing resilience, resourcefulness, and a deep connection to the sea.

In this recipe, we'll explore the essence of Cape Verdean Bacalhau, marrying traditional flavors with a modern twist. From the bustling markets of Mindelo to the tranquil shores of Santiago, this dish encapsulates the essence of Cape Verdean culture, inviting you on a journey of taste and tradition. So, let's embark on this culinary adventure and savor the flavors of Cape Verde with our own rendition of Bacalhau.

Ingredients:

• 1 pound of salted codfish (Bacalhau)
• 2 large onions, thinly sliced
• 3 cloves of garlic, minced
• 2 large tomatoes, diced
• 1 green bell pepper, diced
• 1 red bell pepper, diced
• 1/4 cup of olive oil
• 1/4 cup of white wine
• 1 teaspoon of paprika
• 1/2 teaspoon of black pepper
• 1/2 teaspoon of dried thyme
• 1 bay leaf
• Fresh parsley, chopped, for garnish
• Salt (optional, depending on the saltiness of the codfish)
• Cooked white rice, for serving

Instructions:

1- Begin by preparing the salted codfish. Rinse the salted codfish under cold water to remove excess salt. Place the codfish in a large bowl and cover with cold water. Allow it to soak for at least 24 hours, changing the water 2-3 times during soaking to desalinate the fish. Once desalinated, drain the codfish and pat it dry with paper towels. Cut the codfish into bite-sized pieces and set aside.

2- In a large skillet or frying pan, heat the olive oil over medium heat. Add the sliced onions and minced garlic, and sauté until the onions are soft and translucent, about 5 minutes.

3- Add the diced tomatoes, green bell pepper, and red bell pepper to the skillet. Cook, stirring occasionally, until the vegetables are tender, about 8-10 minutes.

4- Add the desalinated codfish pieces to the skillet, along with the white wine, paprika, black pepper, dried thyme, and bay leaf. Stir gently to combine all the ingredients.

5- Cover the skillet and let the Bacalhau simmer over low heat for about 15-20 minutes, or until the codfish is cooked through and flakes easily with a fork.

6- Taste the Bacalhau and adjust the seasoning with salt if necessary.

7- Once the Bacalhau is cooked, remove the skillet from the heat. Discard the bay leaf. Garnish the Bacalhau with freshly chopped parsley.

8- Serve the Cape Verde Bacalhau hot, alongside cooked white rice. Enjoy the flavors of this traditional Cape Verdean dish with family and friends!

Note: You can also grill the desalinated codfish pieces instead of cooking them in a skillet for a different texture and flavor profile. Simply brush the codfish with olive oil and grill over medium-high heat for 4-5 minutes per side, or until cooked through. Serve with the sautéed vegetables and enjoy!

Nutritional Values:

Here's a general approximation of the nutritional values for the ingredients used in the Cape Verde Bacalhau recipe:

Salted Codfish (Bacalhau) - 1 pound:

• Calories: 250
• Protein: 50g
• Fat: 1g
• Carbohydrates: 0g
• Sodium: Varies (depending on desalination process)

benefits: Rich in protein, omega-3 fatty acids, and vitamins B12 and D, promoting heart health, brain function, and overall well-being.

Onions, thinly sliced - 2 large:

• Calories: 100
• Protein: 2g
• Fat: 0g
• Carbohydrates: 22g
• Fiber: 4g

benefits: High in antioxidants and prebiotic fibers, onions support immune function, digestive health, and may reduce the risk of chronic diseases such as heart disease and certain cancers.

Garlic, minced - 3 cloves:

• Calories: 15
• Protein: 1g
• Fat: 0g
• Carbohydrates: 3g
• Fiber: 0g

benefits: Known for its antimicrobial and anti-inflammatory properties, garlic supports immune function, cardiovascular health, and may help lower blood pressure and cholesterol levels.

Tomatoes, diced - 2 large:

• Calories: 50
• Protein: 2g
• Fat: 0g
• Carbohydrates: 12g
• Fiber: 4g

benefits: Packed with vitamins C and K, potassium, and antioxidants like lycopene, tomatoes promote skin health, bone strength, and may reduce the risk of certain cancers and heart disease.

Green Bell Pepper, diced - 1:

• Calories: 25
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g

benefits: A good source of vitamin C, fiber, and antioxidants, green bell peppers support immune function, digestive health, and may help reduce the risk of chronic diseases.

Red Bell Pepper, diced - 1:

• Calories: 25
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g

benefits: Similar to green bell peppers, red bell peppers are rich in vitamin C, antioxidants, and fiber, offering similar health benefits such as immune support and disease prevention.

Olive Oil - 1/4 cup:

• Calories: 480
• Fat: 54g
• No significant protein, carbohydrate, or fiber content

benefits: A key component of the Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants, promoting heart health, brain function, and may help reduce inflammation and oxidative stress.

White Wine - 1/4 cup:

• Calories: 60
• No significant protein, fat, carbohydrate, or fiber content

benefits: In moderation, white wine may offer cardiovascular benefits, thanks to its antioxidant content, and may also promote relaxation and stress reduction.

Paprika - 1 teaspoon:

• Calories: 6
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 1g

benefits: Contains capsaicin, a compound with anti-inflammatory and metabolism-boosting properties, paprika may support digestive health, reduce inflammation, and aid in weight management.

Black Pepper - 1/2 teaspoon:

• Calories: 3
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g

benefits: Contains piperine, a compound with antioxidant and anti-inflammatory properties, black pepper may improve digestion, enhance nutrient absorption, and reduce inflammation.

Dried Thyme - 1/2 teaspoon:

• Calories: 3
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 1g

benefits: Rich in antioxidants and essential oils, thyme may support respiratory health, immune function, and may have antimicrobial properties.

Bay Leaf - 1:

• Negligible caloric content

benefits: Contains essential oils with antibacterial and anti-inflammatory properties, bay leaves may support digestive health, reduce inflammation, and promote heart health.

Fresh Parsley, chopped, for garnish:

• Negligible caloric content

benefits: A good source of vitamins A, C, and K, as well as antioxidants, parsley supports bone health, immune function, and may help reduce inflammation and oxidative stress.

Cooked White Rice, for serving:

• Nutritional values vary based on type and serving size; typically, it contains carbohydrates and minimal protein and fat.

benefits: Provides carbohydrates for energy, white rice is a staple food in many cuisines and can be a part of a balanced diet when consumed in moderation.

Keep in mind that these values are approximate and can vary based on factors like specific brands, cooking methods, and portion sizes.