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Puerto Rican Fish Stew (Bacalao) (Printer-Friendl..

This recipe is for a traditional Puerto Rican fish stew called bacalao, which typically uses dried salt cod. However, this quicker version uses fresh fish instead. To make it, sauté onion and garlic in olive oil, then add diced fish, diced tomatoes, chile pepper, cilantro, olives, capers, and oregano. Simmer for 20 minutes, then serve warm or at room temperature, garnished with avocado. This stew serves 4 and takes under an hour to prepare from start to finish.

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segundacuentade
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55 views2 pages

Puerto Rican Fish Stew (Bacalao) (Printer-Friendl..

This recipe is for a traditional Puerto Rican fish stew called bacalao, which typically uses dried salt cod. However, this quicker version uses fresh fish instead. To make it, sauté onion and garlic in olive oil, then add diced fish, diced tomatoes, chile pepper, cilantro, olives, capers, and oregano. Simmer for 20 minutes, then serve warm or at room temperature, garnished with avocado. This stew serves 4 and takes under an hour to prepare from start to finish.

Uploaded by

segundacuentade
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Puerto Rican Fish Stew (Bacalao)


http://www.eatingwell.com/recipes/puerto_rican_fish_stew_bacalao.html

From EatingWell: September/October 2007

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)

1 of 2 03/11/2016 01:42 PM
Puerto Rican Fish Stew (Bacalao) (Printer-Friendl... http://www.eatingwell.com/print/6284

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).

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

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat

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.

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