Puerto Rican Fish Stew (Bacalao)

• 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
• 1/4 cup fresh cilantro, packed and chopped
• 2 tablespoons pimento-stuffed green olives, sliced
• 1 tablespoon capers, rinsed
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 cup water, as needed
• 1 avocado, chopped (optional)

Preparation

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 garlic and cook, stirring, for 1 minute.
2. 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.
3. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnished with avocado (if using).

Tips

Opt for firmer hook-and-line-caught haddock or U.S.-farmed tilapia. Pacific cod also works, but will be more flaky. Per serving: 214 calories; 9 g fat (1 g saturated fat, 6 g mono unsaturated fat); 65 mg cholesterol; 10 g carbohydrates; 23 g protein; 2 g fiber; 686 mg sodium; 461 mg potassium Nutrition Bonus: Vitamin C (70% daily value), Iron & Vitamin A (15% dv). Exchanges: 1 vegetable, 3 lean meat Contributed by: EatingWell.com