Flaked Bacalao Stew

Flaked Bacalao Stew
Staff Writer
Flaked Bacalao Stew
Christina Holmes
Flaked Bacalao Stew

“My tía Carmen made a salted codfish (bacalao) stew with canned tomatoes that was so tasty, I’d ask her to send me back to Connecticut with a container of it so I could enjoy it during the week. I always use fresh produce when I can, because it has a brighter flavor than canned. So this version uses fresh tomatoes. Serve it over brown rice or in crisp lettuce leaves.” — Angelo Sosa, co-author of Healthy Latin Eating, Our Favorite Family Recipes Remixed

4
Servings
1270
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1½  Pound  salted codfish
  • ¼  Cup  olive oil
  • medium onion, thinly sliced
  • cloves garlic, smashed
  • 1½  Pound  fresh vine-ripened tomatoes, roughly chopped
  • medium green bell pepper, chopped
  • ¼  Cup  chopped fresh cilantro
  • fresh or dried bay leaves
  • 3  Tablespoons  white vinegar
  • Kosher salt

Directions

Soak the salted codfish for 2 to 4 hours in water, then drain.

In a large pot, heat the oil over medium-high heat. When it’s hot, add the onion and garlic and cook until slightly softened, 2 to 3 minutes. Reduce the heat to low, add the cod, and cook for about 5 minutes, using a wooden spoon to break the fish up as it cooks.

Add the tomatoes, bell pepper, cilantro, bay leaves, and 1 cup water, and then cook over low heat for another 15 minutes. If the stew looks too dry, add up to 1 more cup of water.

Add the vinegar and season with salt. Raise the heat to medium-high and bring the mixture to a boil, then reduce the heat and simmer for another 15 minutes, stirring occasionally.

Nutritional Facts

Total Fat
139g
100%
Sugar
4g
4%
Saturated Fat
88g
100%
Cholesterol
372mg
100%
Carbohydrate, by difference
7g
5%
Protein
5g
11%
Vitamin A, RAE
1162µg
100%
Vitamin C, total ascorbic acid
21mg
28%
Vitamin K (phylloquinone)
12µg
13%
Calcium, Ca
105mg
11%
Choline, total
32mg
8%
Fiber, total dietary
1g
4%
Fluoride, F
5µg
0%
Folate, total
27µg
7%
Iron, Fe
1mg
6%
Magnesium, Mg
3mg
1%
Phosphorus, P
75mg
11%
Selenium, Se
2µg
4%
Sodium, Na
1415mg
94%
Water
27g
1%

Bacalao Shopping Tip

A fresh fish should not smell fishy or have milky, opaque eyes; it should have bright red gills, firm flesh, and a fresh ocean scent.

Bacalao Cooking Tip

Whole fish should be stored upright in ice in the refrigerator on the bottom shelf.

Bacalao Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.

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