Day 5-Portuguese Stew

I wanna share my Mom’s special recipe with you! (Portuguese Fish Stew, a.k.a. “Caldeirada”)

BACK STORY

My mother was Portuguese. She taught me a few recipes before she passed. One of my favorites is a fish stew called “Caldeirada de Peixe.” It’s Portuguese for “Large Pot of Fish.”

She used to tell me Portuguese fishermen cook this right on their boats, and use whatever fish is available. That includes…

They didn’t measured anything, instead they used a layering technique.

• FIRST LAYER: Oil over medium heat. Garlic, onion, chili, bell peppers. About 5 minutes.
• SECOND LAYER: Sliced potatoes. About 15 minutes. (Until potatoes are fork tender.)
• THIRD LAYER: Fish, Sliced Tomatoes, Parsley, Bay Leaf. (If you want, Paprika & pepper, too.) Cover & (Gently) Simmer on low heat, 15-20 minutes.

It’s so simple to make… and SO good! But I think the reason it’s one of my favorites is because whenever I cook this, I can still hear my mom humming.

Anyway, I wanted to share this little love of mine with you. I still miss her.

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Only if you’re curious, here are the ingredients. I know I said fishermen didn’t measure, but here are some approximate measurements as a starting point…

INGREDIENTS

• 2 lbs of mixed fish
  • White Fish–like cod and sea bass. Bones and skin improve the broth’s texture and flavor.
  • Smaller Oily Fish–like Sardines and Mackerel. The oil builds flavor.
  • OPTIONAL: Shellfish–like shrimp, mussels, clams. Adds richness to the flavor.
• 4 TBSP Olive Oil
• 1 Large Onion–Sliced
• 1 Red Bell Pepper–Sliced
• 1 Green Bell Pepper–Sliced
• 1 Tomato–Chopped
• 5 Cloves Garlic–Minced
• 1 Piri Piri Chili–Minced
• 1 Handful of Parsley
• 1 Bay Leaf
• 6 Large Potatoes–Peeled & Sliced into Rounds
• 1 Cup White Wine
• 2 TSP Salt
• OPTIONAL: 1/2 TSP Black Pepper
• OPTIONAL: 1 TSP Paprika
• OPTIONAL: Crusty Bread on the side–great for dipping!

And some instructions IF you want…

INSTRUCTIONS

I looked up the nutritional value too. Here’s what I found:

1. Oil over medium heat. Garlic, onion, chili, bell peppers. About 5 minutes.
2. Sliced potatoes. About 15 minutes. (Until potatoes are fork tender.)
3. Fish & Sliced Tomatoes. Tomatoes act as a “lid” to keep the heat in and keep the fish moist. Salt, oil, white wine. (If you want, Paprika & pepper would be added here, too.) Parsley and Bay Leaf. Cover & (Gently) Simmer on low heat, 15-20 minutes. (Avoid stirring too much to keep fish in tact.)
4. Serve. Garnish with parsley (maybe lemon too). Crusty bread is great for dipping.

NUTRITIONAL VALUE

Per Bowl (Without Bread)

• Calories: 447
• Carbs: 30 grams
• Fiber: 5.5 grams
• Protein: 41.6 grams

Lean protein. Vegetables. Heart-healthy olive oil. Plus De-licious! Highly recommended. 😊❤️