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Puerto Rican Fish Stew (Bacalao)
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.
Yield: 4 servings, about 1 cup each
Preparation Time: 45 minutes
Ingredients
| 2 | Tablespoons | extra-virgin olive oil | |
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| 1 | medium onion, chopped | ||
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| 4 | cloves | garlic, minced | |
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| 1 | pound | flaky white fish, such as haddock, tilapia or cod (see Tip), cut into 1 1/2-inch pieces | |
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| 1 | can | (14 oz.) diced tomatoes | |
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| 1 | Anaheim or poblano chile pepper, chopped | ||
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| 1/4 | cup | packed chopped fresh cilantro | |
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| 2 | Tablespoons | sliced pimento-stuffed green olives | |
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| 1 | Tablespoon | capers, rinsed | |
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| 1 | teaspoon | dried oregano | |
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| 1/2 | teaspoon | salt | |
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| 1/2 | cup | water, as needed | |
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| 1 | avocado, chopped (optional) | ||
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Nutrition Facts
Yield: 4 servings, about 1 cup each
Approximate Nutrient Content per serving:
| Calories: | 215 | |
| Calories From Fat: | 72 | |
| Total Fat: | 8g | |
| Saturated Fat: | 1g | |
| Cholesterol: | 65mg | |
| Sodium: | 697mg | |
| Total Carbohydrates: | 9g | |
| Dietary Fiber: | 2g | |
| Protein: | 23g |
Vitamin C (70% daily value), Iron & Vitamin A (15% dv).
Please Note: Nutritional values listed may vary from final results depending on actual measurements, products and brands used to prepare the recipe.
Directions:
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.
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:
Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Pacific cod also works, but will be more flaky.
Price Chopper Recipes
http://www.pricechopper.com/Recipes/Detail/30055/
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