Puerto Rican Fish Stew (Bacalao)

By Site Admin

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, 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)

Directions
  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).

  3. Makes 4 servings, about 1 cup each


Nutritional Facts

Servings
4
Per serving
215 calories
9 g fat (1 g sat
6 g mono)
65 mg cholesterol
9 g carbohydrate
23 g protein
2 g fiber
697 mg sodium
475 mg potassium.
Nutrition bonus
Vitamin C (70% daily value)
Iron &amp
Vitamin A (15% dv).
1/2 Carbohydrate Serving
Tip
Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Pacific cod also works but will be more flaky

soup stew chilies low saturated fat fish and seafood

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