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Puerto Rican Bacalao Stew with a Twist

by
S
Sophie

A flavorful and hearty Puerto Rican fish stew with a unique twist, perfect for a comforting meal.

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Preparation time (min) 10 min
Cooking time (min) 20 min
Difficulty
Puerto Rican Bacalao Stew with a Twist

Ingredients

4 servings
|
  • 2 tbsp
    Olive oil extra virgin or Vegetable oil
  • 1 whole
    Onion medium or Shallot
  • 3 clove
    Garlic clove fresh or Garlic paste
  • 2 cup
    Tomato diced or Canned tomatoes
  • 1 whole
    Chili pepper red or Cayenne pepper
  • 1/2 bunch
    Cilantro fresh or Parsley
  • 2 tbsp
    Capers brined or Green olives
  • 1 tsp
    Oregano dried or Thyme
  • 1/2 tsp
    Salt or Sea salt
  • 1/2 cup
    Water or Fish stock
  • 1 whole
    Avocado ripe or Lime

Instructions

1

Heat the olive oil in a large skillet over medium heat.

Ensure the oil is hot but not smoking to avoid burning.

Ingredients needed for this step

olive oil
2

Add the chopped onion and sauté until softened.

Stir frequently to prevent the onion from sticking to the pan.

Ingredients needed for this step

onion
3

Stir in the minced garlic and cook until fragrant.

Garlic burns quickly, so keep an eye on it.

Ingredients needed for this step

garlic clove
4

Add the diced tomatoes, chili pepper, cilantro, capers, oregano, and salt. Stir to combine.

Adjust the seasoning to your taste at this stage.

Ingredients needed for this step

tomato chili pepper cilantro capers oregano salt
5

Pour in the water and bring the mixture to a simmer.

Add more water if you prefer a thinner stew.

Ingredients needed for this step

water
6

Cover and let it simmer for 20 minutes to allow the flavors to meld.

Stir occasionally to ensure even cooking.

7

Remove from heat and serve warm, garnished with slices of avocado.

Serve with crusty bread or rice for a complete meal.

Ingredients needed for this step

avocado

Nutrition Facts (per serving)

Calories 300 kcal
Fat 20 g
  • Saturated Fat: 3 g
Carbohydrates 25 g
Fiber 8 g
Sugar 5 g
Protein 6 g

Learn More About This Recipe

📝

About this Recipe

Discover this Puerto Rican Bacalao Stew with a Twist, a flavorful and hearty fish stew that combines traditional ingredients with a unique touch. Perfect for a comforting meal, this recipe is easy to prepare and packed with vibrant flavors.
💪

Why This Recipe Is Good For You

This recipe is a great source of lean protein and omega-3 fatty acids from the fish, combined with the health benefits of fresh vegetables and herbs. It's perfect for those looking for a nutritious and satisfying meal.
💡

Tips & Tricks

For the best results, use fresh fish and high-quality olive oil. Adjust the spice level by varying the amount of chili pepper. Garnish with fresh herbs for an extra burst of flavor.
🔄

Recipe Variations

You can substitute the cod with other white fish like haddock or tilapia. Add some diced potatoes or sweet potatoes for a heartier version.
🗄️

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove to maintain the texture and flavor.
📚

Recipe History

Bacalao, or salted cod, has been a staple in Puerto Rican cuisine for centuries, reflecting the island's rich culinary history influenced by Spanish and Caribbean traditions.
🥗

Nutritional Information

This dish is low in saturated fat and high in protein, making it a healthy choice for a balanced diet.
🍽️

Pairing Suggestions

Serve this stew with white rice or crusty bread to soak up the delicious broth. Pair with a light white wine or a refreshing tropical drink.

Tags

healthy vegetarian vegan quick easy

Recipe Categories

Cuisine

mediterranean mexican other

Meal Type

lunch dinner snack brunch

Course

main course side dish

Cooking Methods

sautéing sautéing sous vide other

Occasions

everyday weeknight dinner brunch family gathering picnic

Dietary Restrictions

gluten-free low-sugar low-carb vegetarian vegan pescatarian paleo halal kosher macrobiotic

Seasons

summer fall spring all-season winter

Difficulty

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