Puerto Rican Fish Stew
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.
Prep Time:
25 mins
Total Time:
45 mins
Servings:
4 servings, about 1 cup each
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)
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).
Tip:
Tip: Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Pacific cod also works, but will be more flaky.
Nutrition information
Calories 215, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 6 g, Cholesterol 65 mg, Sodium 697 mg, Carbohydrate 9 g, Fiber 2 g, Protein 23 g, Potassium 475 mg. Daily Values: Vitamin A 15%, Vitamin C 70%, Iron 15%. Exchanges: Vegetable 1,Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Spicy Seafood Stew
Boneless fish fillets and whole shrimp simmer with garlic, herbs, and Cajun spices in this low-calorie main-dish soup.
See RecipeMore Great Recipe Ideas from EatingWell
