Puerto Rican Fish Stew (Bacalao)

By Meridian - 26751

  • 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)

  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

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 & Vitamin A (15% dv).
1/2 Carbohydrate Serving
1 vegetable
3 lean meat
Tip: Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Pacific cod also works
but will be more flaky.

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6 replies

bubba 2009-03-05 05:38:41 -0600 Report

This is an awesome recipe! It doesn't matter if you're diabetic or not. I used the Pablano pepper and I also used fresh caught walleye for the fish. The walleye might break up more than some ocean type fish, but the flavor was delicious!

Ana Maria
Ana Maria 2009-02-28 20:56:33 -0600 Report

I've been living in PR since 28 years ago. I have another recipe to prepare it, as my mother used to. In my Country El Salvador, it is the "Bacalao a la Vizcaina" (Spanish Style) but it is more or less both are alike. DELICIOUS!!!

Avera 2009-02-18 21:39:42 -0600 Report

Always glad to have a new fish recipe. This one is going to taste better than most due to the spices. They will really bring out the flavor. One of my goals for this year is to eat more fish. This is going to make it easier to do.