Flaked Bacalao Stew

Staff Writer
Flaked Bacalao Stew
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

Ready in
45 m, plus soaking
4
Servings
314
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1½ Pound salted codfish
  • ¼ Cup olive oil
  • 1 medium onion, thinly sliced
  • 4 cloves garlic, smashed
  • 1½ Pound fresh vine-ripened tomatoes, roughly chopped
  • 1 medium green bell pepper, chopped
  • ¼ Cup chopped fresh cilantro
  • 2 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.

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.

Nutritional Facts

Total Fat
15g
23%
Sugar
6g
N/A
Saturated Fat
2g
11%
Cholesterol
73mg
24%
Protein
33g
65%
Carbs
12g
4%
Vitamin A
102µg
11%
Vitamin B12
2µg
26%
Vitamin B6
0.7mg
34.8%
Vitamin C
52mg
87%
Vitamin D
2µg
N/A
Vitamin E
4mg
20%
Vitamin K
27µg
34%
Calcium
63mg
6%
Fiber
3g
13%
Folate (food)
47µg
N/A
Folate equivalent (total)
47µg
12%
Iron
2mg
9%
Magnesium
80mg
20%
Monounsaturated
10g
N/A
Niacin (B3)
5mg
24%
Phosphorus
406mg
58%
Polyunsaturated
2g
N/A
Potassium
1217mg
35%
Riboflavin (B2)
0.2mg
9.7%
Sodium
992mg
41%
Thiamin (B1)
0.2mg
15.2%
Zinc
1mg
8%

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