This is a lower-sodium version of a traditional Puerto Rican fish stew — also known as Bacalao. It’s perfect for a filling and heart-healthy weeknight dinner that’s ready in less than 45 minutes.
Puerto Rican Fish Stew (aka Bacalao)
- 2 tbsp extra virgin olive oil
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 1 lb flaky white fish, like haddock, tilapia or cod, cut into 1 ½ inch pieces
- 1 14 oz can diced tomatoes
- 2 bay leaves
- 1 Anaheim or poblano chile pepper, chopped
- 2 or 3 Yukon Gold potatoes, chopped and cooked until al dente
- 1 handful fresh cilantro, chopped
- 1 tbsp capers
- 1 tsp dried oregano
- ½ tsp sea salt
- freshly ground black pepper, to taste
- ½ cup water, as needed
- 1 avocado, chopped
1. Add oil to a Dutch oven that’s been heated over medium heat. When oil is hot, add onion and cook, stirring occasionally until softened, about 2 to 3 minutes. Add garlic and cook, stirring for 1 minute.
2. Add fish, tomatoes and their juices, bay leaves, chile pepper, potatoes, cilantro, capers, oregano, salt and black pepper; 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, garnished with the avocado, paired with a crusty whole wheat bread.