New Twist on Bacalao Guisado (Puerto Rican Fish Stew)

     Recently, I was searching the web for Mediterranean Diet recipes and came across a recipe for Bacalao Guisado or Puerto Rican Fish Stew.  I was intrigued because of the ingredients but the thought of the havoc of using Bacalao, salted dried codfish, would create, not only because of the preparation which requires overnight soaking and rinsing several times in cold water before use.  Yuk!  Who wants to do that?!!! And I'm sure the salt content would still be quite high after all that.  My solution was to adapt the recipe by using a fresh local white fish.  This saved a considerable amount of time and added a healthy freshness that could not have been achieved in the original version.  I also threw in a few shrimp just for fun!

    The recipe also called for cilantro, but I preferred to go with Italian parsley.  I also added fresh jalapeño for a spicy kick.  For more of a kick, add a half teaspoon red pepper flakes. Other optional spices that would go well is cumin, chili powder and annatto, but start with a 1/4 teaspoon and taste as you go.  If you can find it, use Mexican oregano but regular will do if can't get it.

    To go with this soupy stew, I cooked some fresh cauliflower rice with garlic and olive oil.  Optional toppings are diced avocado, cilantro, fresh parsley or fresh jalapeño slices.  And I know it's not Puerto Rican but wouldn't this be amazing with some crusty sourdough bread or Italian boule to soak up the broth?  Just make this recipe. SOON! 

Prep Time:

15 mins 

Total:

45 mins 

Servings:

4 

Ingredients

• 3 tablespoons extra-virgin olive oil 
• 1 medium onion, chopped 
• 4 cloves garlic, minced 
• 1 pound flaky white fish (use a local fish if possible.  I used grouper, but Mahi Mahi, tilapia or cod works well), cut into 2 or 3 inch pieces 
  ½ pound medium peeled shrimp (optional)
• 1 14-ounce can diced tomatoes or 4 diced Roma tomatoes
• Anaheim or poblano chile pepper, chopped or use ½ cup diced bell pepper.
  1 sliced jalapeno pepper
• ¼ cup packed chopped fresh parsley or cilantro 
• 3 tablespoons sliced pimento-stuffed green olives 
• 1 ½ tablespoon capers, rinsed 
• 1 teaspoon dried oregano 
• ½ teaspoon salt 1 ½ teaspoon chicken bouillon powder or paste
• ½ cup water, more as needed 
• 1 avocado, chopped (optional) lime wedges (optional)salt and pepper to taste
  
  

Directions

Instructions Checklist

• Step 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 peppers and garlic and cook for 1 minute.

• Step 2

  Add the tomatoes and their juices, water, bouillon, half of the parsley, olives, capers, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry. 

  Step 3

  Cover and simmer for 15 minutes. Turn the heat up to medium and add the shrimp if using and cook until the edges begin to turn pink.  Add the fish pieces, nestling them down into the liquid.  Add more water if needed.  You want some broth. Cook until the fish is cooked--only a few minutes.  Remove from the heat. Serve hot.  Garnish with avocado and parsley or cilantro and serve with crusty bread or toasted tortillas .

Tips 

Use local fish and shrimp if possible but a good frozen fish is okay.  A more firm fish works well, but an oily fish such as salmon or tuna would change the integrity of the flavors.

Nutrition Facts 

Serving Size: 

1½ cup

Per Serving:

 

189 calories; protein 20.2g; carbohydrates 8.5g; dietary fiber 2.4g; sugars 3.8g; fat 8.3g; saturated fat 1.2g; cholesterol 61.2mg; vitamin a iu 704.1IU; vitamin c 43.6mg; folate 31.3mcg; calcium 66.9mg; iron 1.2mg; magnesium 42.5mg; potassium 616.5mg; sodium 758.3mg; thiamin 0.6mg. 

   

Mary deSilva is a world traveler, travel writer, author, blogger and foodie.

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