PUERTO RICAN FISH STEW/ "BACALAO"

Bacalao literally means "cod" or "stockfish".

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, 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)

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).
Makes 4 servings, about 1 cup each

Servings Per Recipe: 4

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