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Puerto Rican Fish Stew (Bacalao)

:  September/October 2007

Your rating: None Average: 4.7 (60 votes)

Bacalao, salted dried codfish, is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before it can be used, so we opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices.


READER'S COMMENT:
"This is a very tasty recipe. Easy to make and even tastes good the next day if you have left overs. Works well for a crowd. Can make everything but adding the fish the day before. Buy fish the day you are serving it and it is a last...
Puerto Rican Fish Stew (Bacalao) Recipe

Makes: 4 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 1 pound flaky white fish, such as haddock, tilapia or cod (see Tip), cut into 1 1/2-inch pieces
  • 1 14-ounce can diced tomatoes
  • 1 Anaheim or poblano chile pepper, chopped
  • 1/4 cup packed chopped fresh cilantro
  • 2 tablespoons sliced pimento-stuffed green olives
  • 1 tablespoon capers, rinsed
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 cup water, as needed
  • 1 avocado, chopped (optional)

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Preparation

  1. Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for 1 minute.
  2. Add fish, tomatoes and their juices, chile pepper, cilantro, olives, capers, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnished with avocado (if using).

Tips & Notes

  • Tip: Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Cod also works, but will be more flaky. For more information about sustainable seafood visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition

Per serving: 215 calories; 8 g fat ( 1 g sat , 6 g mono ); 65 mg cholesterol; 9 g carbohydrates; 23 g protein; 2 g fiber; 697 mg sodium; 475 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Iron & Vitamin A (15% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 3 lean meat


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Recipe Categories

Health & Diet Considerations
Low calorie
Low carbohydrate
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Diabetes appropriate
Main Ingredient
Fish
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Everyday favorites
One dish meals
Type of Dish
Main dish, fish/seafood
Soups/stews
Ethnic/Regional
Central/South American
Latin American
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Publication
September/October 2007
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