Monday, June 25, 2012

Puerto Rican Fish Stew (Bacalao)

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. You can make everything in advance, but add the fish the day you're serving it.

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.

4 servings, about 1 cup each
Active Time: 25 minutes
Total Time: 45 minutes

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)

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).
Shopping Tip: Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Cod also works, but will be more flaky.
Nutritional Information
Per serving: 207 calories; 9 g fat ( 1 g sat , 6 g mono ); 65 mg cholesterol; 9 g carbohydrates; 0 added sugars; 23 g protein; 2 g fiber; 607 mg sodium; 475 mg potassium

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


From the Simple Art of Eating  Well by Jessie Price & the Eating Well Test Kitchen. Photography by Ken Burris pp.301


Linked with: Slightly Indulgent Tuesday,  , Gluten-Free Wednesday ,What 's Cooking Wednesday, Allergy-Free Wednesdays

2 comments:

  1. My kids just asked for fish stew this evening, I'm so glad I saw your recipe on Allergy Free Wednesday. Your stew looks delicious!

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    Replies
    1. Hi Alea~ Surprisingly ... even my non-fish eating child loves this soup! I think you'll enjoy it and it E-A-S-Y to prepare. I noticed you're interested in gluten-free meals ( I was over at your very spiffy blog). Last night, I prepared a new gluten-free pasta dish and it was the most amazing pasta I've ever eaten. I.m going to try to get a post up later today. My crew went gaga over it. It's been added to our short list of favorites.

      Have a delightful weekend!

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