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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)

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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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