Active Time:25 minsAdditional Time:20 minsTotal Time:45 minsServings:4Yield:4 cupsJump to Nutrition Facts
Active Time:25 minsAdditional Time:20 minsTotal Time:45 minsServings:4Yield:4 cups
Active Time:25 mins
Active Time:
25 mins
Additional Time:20 mins
Additional Time:
20 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Yield:4 cups
Yield:
4 cups
Jump to Nutrition Facts
Jump to recipe
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe Hauser
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients2tablespoonsextra-virgin olive oil1medium onion, chopped4clovesgarlic, minced1poundflaky white fish, such as haddock, tilapia or cod (see Tip), cut into 1 1/2-inch pieces1 14-ounce can diced tomatoes1Anaheim or poblano chile pepper, chopped¼cuppacked chopped fresh cilantro2tablespoonssliced pimento-stuffed green olives1tablespooncapers, rinsed1teaspoondried oregano½teaspoonsalt½cupwater, as needed1 avocado, chopped (optional)
Cook Mode(Keep screen awake)
Ingredients
2tablespoonsextra-virgin olive oil
1medium onion, chopped
4clovesgarlic, minced
1poundflaky white fish, such as haddock, tilapia or cod (see Tip), cut into 1 1/2-inch pieces
1 14-ounce can diced tomatoes
1Anaheim or poblano chile pepper, chopped
¼cuppacked chopped fresh cilantro
2tablespoonssliced pimento-stuffed green olives
1tablespooncapers, rinsed
1teaspoondried oregano
½teaspoonsalt
½cupwater, as needed
1 avocado, chopped (optional)
DirectionsHeat 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.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).Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe HauserFrequently Asked QuestionsBacalao is the Spanish name for salted, dried codfish. Salted dried codfish is used in many cuisines ranging from the Caribbean up through northern Europe. The salt, coupled with the drying process, helps to preserve the fish and extend its shelf life. Bacalao is often featured in stews like this Puerto Rican fish stew.Poblano chile peppers are mild, but like any chile pepper, they might have more kick than you desire. It all depends on your taste buds and preferences. A couple of tricks will reduce the heat to ensure the pepper is mild. You can cut it in half and remove seeds and membranes, run the pepper under cold water or soak it in milk for a few minutes, then chop it. Also, cooking it will lessen the heat further.Store the fish stew in an airtight container in the refrigerator for 3 to 4 days. It’s best to consume it sooner rather than later, as the quality of the fish will decrease each day. When reheating, you can use the microwave on 80% power for 5 minutes, pausing midway to stir. Make sure the stew is heated throughout. If it’s not, heat it for an additional 30 seconds and repeat until it reaches the desired temperature. Alternatively, you can reheat it on the stovetop, aiming for a gentle simmer for at least 30 minutes.This fish stew would pair nicely with fresh rolls, naan or pita bread—and even better when served warm. You could also pair it with brown rice orcauliflower rice, and ourBasic Green Salad, which goes with nearly everything.Originally appeared: EatingWell Magazine, September/October 2007; updated August 2022
Directions
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.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).Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe HauserFrequently Asked QuestionsBacalao is the Spanish name for salted, dried codfish. Salted dried codfish is used in many cuisines ranging from the Caribbean up through northern Europe. The salt, coupled with the drying process, helps to preserve the fish and extend its shelf life. Bacalao is often featured in stews like this Puerto Rican fish stew.Poblano chile peppers are mild, but like any chile pepper, they might have more kick than you desire. It all depends on your taste buds and preferences. A couple of tricks will reduce the heat to ensure the pepper is mild. You can cut it in half and remove seeds and membranes, run the pepper under cold water or soak it in milk for a few minutes, then chop it. Also, cooking it will lessen the heat further.Store the fish stew in an airtight container in the refrigerator for 3 to 4 days. It’s best to consume it sooner rather than later, as the quality of the fish will decrease each day. When reheating, you can use the microwave on 80% power for 5 minutes, pausing midway to stir. Make sure the stew is heated throughout. If it’s not, heat it for an additional 30 seconds and repeat until it reaches the desired temperature. Alternatively, you can reheat it on the stovetop, aiming for a gentle simmer for at least 30 minutes.This fish stew would pair nicely with fresh rolls, naan or pita bread—and even better when served warm. You could also pair it with brown rice orcauliflower rice, and ourBasic Green Salad, which goes with nearly everything.
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.
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).
Frequently Asked QuestionsBacalao is the Spanish name for salted, dried codfish. Salted dried codfish is used in many cuisines ranging from the Caribbean up through northern Europe. The salt, coupled with the drying process, helps to preserve the fish and extend its shelf life. Bacalao is often featured in stews like this Puerto Rican fish stew.Poblano chile peppers are mild, but like any chile pepper, they might have more kick than you desire. It all depends on your taste buds and preferences. A couple of tricks will reduce the heat to ensure the pepper is mild. You can cut it in half and remove seeds and membranes, run the pepper under cold water or soak it in milk for a few minutes, then chop it. Also, cooking it will lessen the heat further.Store the fish stew in an airtight container in the refrigerator for 3 to 4 days. It’s best to consume it sooner rather than later, as the quality of the fish will decrease each day. When reheating, you can use the microwave on 80% power for 5 minutes, pausing midway to stir. Make sure the stew is heated throughout. If it’s not, heat it for an additional 30 seconds and repeat until it reaches the desired temperature. Alternatively, you can reheat it on the stovetop, aiming for a gentle simmer for at least 30 minutes.This fish stew would pair nicely with fresh rolls, naan or pita bread—and even better when served warm. You could also pair it with brown rice orcauliflower rice, and ourBasic Green Salad, which goes with nearly everything.
Frequently Asked Questions
Bacalao is the Spanish name for salted, dried codfish. Salted dried codfish is used in many cuisines ranging from the Caribbean up through northern Europe. The salt, coupled with the drying process, helps to preserve the fish and extend its shelf life. Bacalao is often featured in stews like this Puerto Rican fish stew.
Poblano chile peppers are mild, but like any chile pepper, they might have more kick than you desire. It all depends on your taste buds and preferences. A couple of tricks will reduce the heat to ensure the pepper is mild. You can cut it in half and remove seeds and membranes, run the pepper under cold water or soak it in milk for a few minutes, then chop it. Also, cooking it will lessen the heat further.
Store the fish stew in an airtight container in the refrigerator for 3 to 4 days. It’s best to consume it sooner rather than later, as the quality of the fish will decrease each day. When reheating, you can use the microwave on 80% power for 5 minutes, pausing midway to stir. Make sure the stew is heated throughout. If it’s not, heat it for an additional 30 seconds and repeat until it reaches the desired temperature. Alternatively, you can reheat it on the stovetop, aiming for a gentle simmer for at least 30 minutes.
This fish stew would pair nicely with fresh rolls, naan or pita bread—and even better when served warm. You could also pair it with brown rice orcauliflower rice, and ourBasic Green Salad, which goes with nearly everything.
Originally appeared: EatingWell Magazine, September/October 2007; updated August 2022
Rate ItPrint
Nutrition Facts(per serving)189Calories8gFat9gCarbs20gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.,
Hilary Meyer,
andLinda Frahm
Linda Frahm
SourcesEatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/nutrients
Sources
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/nutrients
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/nutrients
