Bacalao Guisado (Puerto Rican Fish Stew)

4.9

(16)

11 Reviews

Bacalao, salted dried codfish, is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before it can be used. We opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices.

Scott Rosenbaum

Updated on June 6, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Active Time:

25 mins

Additional Time:

20 mins

Total Time:

45 mins

Servings:

Yield:

4 cups

Nutrition Profile:

Low-Carb Dairy-Free High-Protein Gluten-Free Low-Calorie

Jump to Nutrition Facts

Tips from the Test Kitchen

What Is Bacalao?

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. Here, we swap in fresh haddock for two reasons. First, it helps cut down on prep time as bacalao requires overnight soaking to release some of the salt. Second, using fresh haddock helps reduce the overall amount of sodium in the dish.

Can I Substitute Haddock for Another White Fish?

Absolutely. We recommend firmer hook-and-line-caught haddock for this recipe, but another great option is U.S.-farmed tilapia. Cod also works, but it will be more flaky. And all of these fish don't contain high levels of mercury, so they're considered safe for anyone who is pregnant. For more information about sustainable seafood, visit Monterey Bay Aquarium Seafood Watch.

Bacalao guisado (Puerto Rican fish stew) simmering in Dutch oven — Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe Hauser

Frequently Asked Questions

Are Poblano Chile Peppers Hot or Mild?

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. Safety precaution: Keep your hands away from your eyes when working with any chile pepper, even if it's mild, as the capsaicin can burn. Washing your hands with "dish soap" instead of regular soap is best after working with chile peppers. And if you find that your hands are burning, douse them with vinegar. The vinegar will neutralize the capsaicin. Then, wash your hands well with dish soap and water.

Additional reporting by Hilary Meyer and Linda Frahm

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Ingredients

2 tablespoons extra-virgin olive oil
1 medium onion, chopped
4 cloves garlic, minced
1 pound flaky white fish, such as haddock, tilapia or cod (see Tip), cut into 1 1/2-inch pieces
1 14-ounce can diced tomatoes
1 Anaheim or poblano chile pepper, chopped
¼ cup packed chopped fresh cilantro
2 tablespoons sliced pimento-stuffed green olives
1 tablespoon capers, rinsed
1 teaspoon dried oregano
½ teaspoon salt
½ 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 using).

Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe Hauser

Originally appeared: EatingWell Magazine, September/October 2007; updated August 2022

Nutrition Facts (per serving)

189	Calories
8g	Fat
9g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup
Calories 189
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 2g	9%
Total Sugars 4g
Protein 20g	40%
Total Fat 8g	11%
Saturated Fat 1g	6%
Cholesterol 61mg	20%
Vitamin A 704IU	14%
Vitamin C 44mg	48%
Folate 31mcg	8%
Sodium 758mg	33%
Calcium 67mg	5%
Iron 1mg	7%
Magnesium 43mg	10%
Potassium 617mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* 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.