Bacalhau à Provençal: Receita Fácil com Tomates, Alcaparras e Azeitonas! 🫒

Mediterranean Flavors in Your Kitchen

Are you craving a dish that transports you to the sun-drenched coasts of the Mediterranean with minimal effort? If you’re looking for a way to infuse your weeknight meals with vibrant, savory flavors that are both comforting and sophisticated, then Bacalhau à Provençal is your answer. This delightful recipe, featuring flaky cod simmered in a rich tomato sauce with briny capers and olives, is a testament to how simple ingredients can create an extraordinary culinary experience. Perfect for seafood enthusiasts seeking an easy yet impressive meal, this French-inspired dish brings a taste of coastal France right into your home. Forget bland dinners; let’s dive into a world of aromatic herbs, tangy tomatoes, and perfectly cooked cod!

Ingredients for Bacalhau à Provençal

Crafting this flavorful dish is a breeze with a few key ingredients. We’ve broken them down to help you gather everything you need and understand their role.

Main Components

• Cod Fillets (Bacalhau): Approximately 1.5 lbs (680g), preferably skinless and boneless. Look for thick, firm pieces. You can use fresh cod, or if using salt cod (bacalhau seco), ensure it’s properly desalted beforehand (this takes planning!). The texture should be firm but yield easily when pressed.
• Canned Diced Tomatoes: 1 (28 oz / 800g) can. Opt for good quality tomatoes for the best flavor base – San Marzano are excellent if available. Choose unsalted if controlling sodium.
• Kalamata Olives: 1 cup, pitted. These intensely flavorful, dark purple olives lend a briny, fruity depth. You can substitute with other high-quality black olives, but Kalamata offers a distinct Provençal character.
• Capers: 1/4 cup, preferably salt-packed and rinsed, or drained from brine. These tiny floral buds provide a sharp, tangy burst that cuts through the richness of the tomatoes and cod.

Aromatic & Flavor Enhancers

• Garlic: 4-6 cloves, minced. The pungent backbone of many Mediterranean dishes, fresh garlic is essential. Adjust to your preference for garlic intensity.
• Yellow Onion: 1 medium, finely chopped. Provides a sweet, savory foundation. Shallots can be a more delicate substitute.
• Fresh Parsley: 1/4 cup, chopped. For a burst of fresh, herbaceous brightness at the end.
• Fresh Thyme: 1 tablespoon fresh leaves, or 1 teaspoon dried. Adds an earthy, slightly floral aroma characteristic of Provençal cuisine.
• Bay Leaf: 1. Imparts a subtle, medicinal aroma that enhances the savory notes. Remove before serving.

Liquids and Fats

• Olive Oil: 3 tablespoons, extra virgin. The heart of Mediterranean cooking, used for sautéing and adding a fruity finish.
• Dry White Wine (Optional): 1/4 cup. Adds complexity and helps deglaze the pan. Vegetable or chicken broth can be used as an alternative.

Seasoning

• Salt: To taste. Be mindful of the salt from olives and capers.
• Black Pepper: Freshly ground, to taste. Provides a gentle warmth.

Timing Your Culinary Success

This recipe is designed for efficiency, making it perfect for a weeknight dinner. The preparation is quick, and the simmering time allows the flavors to meld beautifully without requiring hours in the kitchen. Compared to other cod recipes which might involve lengthy marinating or multiple cooking stages, Bacalhau à Provençal is refreshingly straightforward, fitting well within the average 45-minute cook time for many weeknight-friendly seafood dishes.

Step-by-Step: Crafting Bacalhau à Provençal

Follow these simple steps to create a stunning and delicious Bacalhau à Provençal.

Step 1: Prepare the Cod

If using fresh cod, pat the fillets completely dry with paper towels. This is crucial for achieving a good sear later if you choose to sear the fish first (though this recipe braises it). Season generously with salt and freshly ground black pepper on both sides. If using desalted salt cod, ensure it’s thoroughly rinsed and dried.

Step 2: Sauté Aromatics

Heat the olive oil in a large, oven-safe skillet or Dutch oven over medium heat. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes. Stir in the minced garlic, fresh thyme leaves, and the bay leaf. Cook for another minute until fragrant, being careful not to burn the garlic.

Step 3: Build the Sauce

Pour in the white wine (if using) and let it simmer for 1-2 minutes, scraping up any browned bits from the bottom of the pan. Add the can of diced tomatoes (undrained), olives, and capers. Stir everything together. Bring the sauce to a gentle simmer, then reduce the heat to low, cover, and let it cook for about 10 minutes to allow the flavors to meld. Taste the sauce and adjust seasoning with salt and pepper if needed, remembering the olives and capers are already salty.

Step 4: Cook the Cod

Gently nestle the seasoned cod fillets into the simmering tomato sauce. Spoon some of the sauce over the fish. Cover the skillet again and let the cod poach gently in the sauce for 10-15 minutes, or until the fish is opaque and flakes easily with a fork. The cooking time will depend on the thickness of your fillets. Avoid overcooking, as cod can become dry.

Step 5: Finish and Serve

Once the cod is cooked through, remove the bay leaf. Stir in most of the chopped fresh parsley, reserving some for garnish. Spoon the Bacalhau à Provençal into shallow bowls, ensuring each serving gets a generous portion of the rich tomato, olive, and caper sauce. Garnish with the remaining fresh parsley. Serve immediately and enjoy the wonderful Mediterranean flavors!

Nutritional Snapshot

While exact nutritional values can vary based on specific ingredients and portion sizes, a typical serving of Bacalhau à Provençal (per 1/4 of the recipe, excluding accompaniments) is approximately:

• Calories: 350-450 kcal
• Protein: 30-35g
• Fat: 15-20g (primarily healthy fats from olive oil)
• Carbohydrates: 10-15g
• Sodium: Varies significantly based on salt added and brininess of olives/capers.

Bacalhau (cod) is an excellent source of lean protein and B vitamins, while tomatoes provide vitamins C and K, and potassium. The olives and olive oil contribute heart-healthy monounsaturated fats.

Healthier Twists on Tradition

• Reduced Sodium: Use low-sodium diced tomatoes, rinse olives and capers thoroughly, and go easy on added salt.
• More Veggies: Add bell peppers (diced), zucchini (sliced), or spinach to the tomato sauce for extra nutrients and fiber.
• Lighter Oil: While olive oil is key, you can slightly reduce the amount used for sautéing or use a lighter olive oil if preferred, though extra virgin is recommended for flavor.
• Different Fish: Halibut or haddock can be excellent substitutes for cod, offering a similar flaky texture.

Serving Bacalhau à Provençal

This dish is wonderfully versatile. It pairs beautifully with:

• Crusty bread for soaking up the delicious sauce.
• Steamed or roasted potatoes.
• Quinoa or couscous for a grain element.
• A simple side salad with a light vinaigrette to balance the richness.

Avoiding Common Pitfalls

• Overcooking the Cod: This is the most common mistake. Cod cooks quickly; keep an eye on it and remove it as soon as it flakes.
• Not Draining Salt Cod Properly: If using salt cod, ensure it’s fully desalted and thoroughly dried, otherwise, the dish will be too salty and the texture compromised.
• Burning the Garlic: Garlic cooks very fast. Add it towards the end of the sautéing the onions and cook only until fragrant.
• Under-seasoning: Taste and adjust seasoning at the end. Olives and capers add saltiness, but the tomatoes and fish may need a boost.

Storing Your Savory Creation

Leftover Bacalhau à Provençal can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or in the microwave. The flavors often meld even further overnight, making leftovers delicious. Be aware that the texture of the cod might change slightly upon reheating.

Bring the Coast to Your Table

Bacalhau à Provençal is more than just a meal; it’s an experience. It’s a celebration of simple, fresh ingredients coming together to create something truly special. The vibrant acidity of the tomatoes, the briny punch of olives and capers, and the delicate flakiness of the cod make this a dish you’ll want to return to again and again. Whether you’re a seasoned cook or just starting your culinary adventure, this recipe is a rewarding and delicious way to explore Mediterranean flavors. So, gather your ingredients, put on your apron, and get ready to impress yourself and your loved ones with this easy yet elegant Bacalhau à Provençal!

Frequently Asked Questions