Easy Bacalao - Puerto Rican Fish Stew Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

1 lb tilapia fillet, cut into 1 1/2-inch pieces (or another white flaky fish such as haddock)
2 tbsp extra virgin olive oil
1 medium onion, chopped
4 garlic cloves, minced
1 (14 oz) can diced tomatoes
1 chili pepper, chopped ( anaheim or poblano preferred)
1/4 cup fresh cilantro, chopped
2 tbsp sliced pimento stuffed olives
1 tbsp capers, rinsed
1 tsp dried oregano
1/2 tsp salt
1/2 cup water , as needed
1 avocado, chopped (optional)

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 desired.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	144.01 Kcal (603 kJ)
Calories from fat	82.74 Kcal
		% Daily Value*
Total Fat	9.19g	14%
Cholesterol	28.34mg	9%
Sodium	266.04mg	11%
Potassium	351.88mg	7%
Total Carbs	4.95g	2%
Sugars	1.25g	5%
Dietary Fiber	2.42g	10%
Protein	12.3g	25%
Vitamin C	12.7mg	21%
Iron	1mg	5%
Calcium	22mg	2%

Amount Per 100 g
Calories	110.34 Kcal (462 kJ)
Calories from fat	63.39 Kcal
		% Daily Value*
Total Fat	7.04g	14%
Cholesterol	21.72mg	9%
Sodium	203.83mg	11%
Potassium	269.6mg	7%
Total Carbs	3.79g	2%
Sugars	0.96g	5%
Dietary Fiber	1.86g	10%
Protein	9.42g	25%
Vitamin C	9.7mg	21%
Iron	0.8mg	5%
Calcium	16.8mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Sauce That Goes With Everything

Onion, chopped, Garlic cloves, minced, Diced tomatoes and 9 more..
Tomato and Basil Pasta Sauce

Extra virgin olive oil, Onion, chopped and 6 more..
Texas Chili

Olive oil, Chuck roast, Water, Chopped onion and 12 more..
Stuffed Peppers With Sausage

Bell peppers, cleaned and cored, Italian sausages and 11 more..
Shrimp, Clams, and Scallops Pasta

Extra virgin olive oil, Chopped onion, Garlic, minced and 15 more..
Robin's Sweet and Spicy Black Beans

Extra virgin olive oil, Red onion, chopped, Minced garlic and 8 more..
Tofu Rigatoni Casserole

Extra-virgin olive oil, plus more for drizzling and 12 more..
Penne Pasta With Tomatoes, Herbs and Blue Cheese

Extra virgin olive oil, Onion, diced, Garlic, minced and 8 more..

Recipe Tags

Weightwatchers Points

3.2

Points
4

PointsPlus

Good Points

saturated fat free

Also Try

Puerto Rican Beef Stew (Carne Guisada)

Vegetable oil and 14 more..
Puerto Rican Rice

Cubanelle pepper, seeded and chopped, Chopped yellow onion and 12 more..
Puerto Rican Pork Roast

Garlic, peeled, Salt, Black pepper, Chopped fresh oregano and 3 more..
Puerto Rican Plantain Lasagna

Plantains, peeled and sliced lengthwise, Vegetable oil and 8 more..
Puerto Rican Pork a La Criolla

Boneless pork loin roast, Fresh coarse ground black pepper and 5 more..
Puerto Rican Red Beans and Rice

Chopped lean ham, Chopped onion, Green bell pepper and 9 more..
Puerto Rican Roast Pork Shoulder

Garlic cloves, peeled (or 1 head ), Kosher salt and 5 more..
Puerto Rican Style Pernil (Roast Pork)

Pork shoulder, Minced garlic, Salt, Dried oregano and 2 more..
Puerto Rican Beef (Everyday Paleo, pg.61)

Ground beef, Whole onion, Kale, Green olives and 5 more..
Fish Stew