Vegan Boricua

Puerto Rican Vegan Baked Cod: Embrace Authentic Flavor with a Plant-Based Twist

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Sofrito

Puerto Rican Vegan Baked “Cod” – A Flavorful Twist on a Classic

When it comes to combining vibrant flavors and cultural richness, Puerto Rican cuisine stands out, and what better way to experience this than with a vegan version of a classic baked cod dish? Here, we’ll transform this seafood favorite into a plant-based delight that’s both delicious and authentic.

The Cultural Significance

Puerto Rican cuisine is a beautiful blend of Spanish, African, and indigenous Taino influences. The use of sofrito, a flavorful mix of spices, herbs, peppers, onions, garlic, and tomatoes, is a staple in many Puerto Rican dishes. This recipe not only honors these traditions but also makes them accessible to everyone, regardless of dietary preferences.

The Recipe

Ingredients

  • 1 lb TVP (Textured Vegetable Protein), Tofu, or Tempeh: These alternatives mimic the texture of fish perfectly. TVP is particularly great as it’s easily available in Puerto Rico and very affordable.
  • 1 cup green pepper (capsicum/bell pepper), finely diced
  • 1 cup red onion, finely diced
  • 1 cup fresh tomatoes (or cherry tomatoes), diced
  • 2 tbsp sofrito (or make your own with garlic, onions, bell peppers, and cilantro)
  • 1 tbsp olive oil
  • 30g kalamata olives, chopped small
  • 1 sprig fresh basil, chopped (approx 1 tbsp)
  • Salt and pepper to taste
  • 1 tsp adobo seasoning (optional, for an extra Puerto Rican touch)
  • 1 tbsp fresh lime or lemon juice
  • 1 tsp apple cider vinegar or white vinegar (optional, for balancing flavors)

Instructions

  1. Prepare the Sofrito Mixture:

    • In a small saucepan, heat the olive oil over medium heat. Add the diced green pepper and red onion and cook until softened, about 10 minutes.
    • Add the diced tomatoes, sofrito, olives, and basil. Cook for an additional 5 minutes, until the tomatoes have broken down slightly and any watery juice has evaporated. Season with salt, pepper, and a pinch of adobo seasoning if using.

  2. Prepare the TVP, Tofu, or Tempeh:

    • If using TVP, rehydrate it according to package instructions. For tofu or tempeh, cut it into “fish-like” fillets.
    • Sprinkle both sides of the TVP, tofu, or tempeh with salt, pepper, and a bit of adobo seasoning.

  3. Assemble and Bake:

    • Preheat your oven to 200C/390F (fan).
    • Place the TVP, tofu, or tempeh fillets on a lined baking tray, drizzling with a little olive oil to ensure all edges are covered.
    • Top each fillet with the sofrito mixture, making sure it’s evenly spread.
    • Squeeze a bit of fresh lime or lemon juice over the top and add a splash of apple cider vinegar or white vinegar if desired for that extra zing.

  4. Bake:

    • Bake in the preheated oven for about 15-20 minutes or until the TVP is golden brown, tofu is crispy on the outside, or tempeh is well-cooked.

Tips and Variations

  • TVP: This is an excellent option because it’s readily available in Puerto Rico and absorbs flavors beautifully. It’s also very affordable.
  • Tofu or Tempeh: These alternatives work wonderfully too. For a crisper exterior, you can lightly coat them with a mixture of flour, garlic powder, and a bit of paprika before baking.
  • Vinegar: Adding a splash of vinegar helps balance the flavors and provides health benefits like aiding digestion.

Enjoy Your Puerto Rican Vegan “Cod”

This dish is not only a delicious tribute to Puerto Rican cuisine but also a testament to how easily traditional recipes can be adapted to plant-based diets. The sofrito mixture brings a depth of flavor that complements the TVP, tofu, or tempeh perfectly, creating a meal that’s both satisfying and culturally rich.

So go ahead, indulge in this vibrant and flavorful Puerto Rican vegan baked “cod,” and let the aromas and tastes transport you to the heart of this beautiful Caribbean island. ¡Buen provecho

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