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30-Minute Spanish Cod Fish Stew

This cod fish stew recipe is reprinted with permission from my book, SIBO Made Simple! The key to Spanish Basque cooking is an ultra-flavorful base called sofrito, which is essentially peppers, onion and garlic cooked low and slow in a large amount of olive oil until caramelized. Obviously, we have to forgo two elements of this holy trinity when on a SIBO diet. However, you get the same effect by sweating several types of peppers in garlic oil. This potato and fish stew is inspired by a traditional Marmitako, which loosely translates to “tuna pot.” I’ve swapped the albacore for cod to limit the mercury exposure. You could use any sturdy medium-thickness white fish though—hake, haddock, and halibut would also work well. Also, if you have Garlic-Infused Oil already on hand, feel free to substitute it for the first two ingredients and skip step 1.
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4
Author Phoebe Lapine

Ingredients

  • 1/4 cup extra-virgin olive oil
  • 2 garlic cloves crushed
  • 1 red bell pepper finely diced
  • 1 poblano pepper ribs and seeds removed, finely diced
  • 1 teaspoon sea salt
  • 1/4 teaspoon red pepper flakes optional
  • 1 pound vine or roma tomatoes finely diced
  • 1 pound russet potatoes about 2 medium, peeled and cut into 1-inch cubes
  • 2 cups low FODMAP chicken stock or water
  • 1 1/2 pounds cod or other semi-firm white fish cut into 2-inch pieces
  • 2 tablespoons finely chopped fresh flat-leaf parsley leaves

Instructions

  • Heat the oil in a large lidded heavy bottomed saucepan or Dutch oven. Add the garlic and cook over low heat until golden brown on all sides, about 5 minutes. Remove and discard.
  • Carefully add the peppers, salt, and pepper flakes, if using. Sauté over medium heat until the vegetables are very soft but not browning, about 10 minutes. Stir in the tomatoes and potatoes. Cover with the stock or water and bring to a boil. Turn the heat down to medium-low and simmer, stirring occasionally, until the potatoes are tender and the broth has thickened, about 15 minutes. Season the cod with salt, nestle it into the tomato mixture, and cover with a lid. Simmer until the fish is tender but not falling apart, about 7 minutes.
  • Garnish with the parsley and serve immediately.