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Puerto Rican Fish Stew (Bacalao)

Provided by EatingWell

  • Saved by 3 people
  • Shared 1 Times
  • Prep:
  • Cook:
  • Ready in: 45 mins
  • Serves:

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)
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Cooking Instructions

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: Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Pacific cod also works, but will be more flaky.

Nutritional Information per Serving

Calories 215  Carbohydrates 9  Fat 8  Saturated fat 1  
Mono unsaturated fat 6  Protein 23  Cholesterol 65  Fiber 2  Potassium 475  

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