Back to list

Best Easy Stoccafisso in Umido Recipe

Name: Best Easy Stoccafisso in Umido Recipe
Total time: 90 min
Yield: 320 g
Ingredients: dried stockfish (soaked and boned) 1 lb; russet potatoes 2 pieces; yellow onion 1 piece; canned crushed tomatoes 2 cups; green olives (pitted) 0.5 cup; olive oil 3 tbsp; garlic cloves 2 cloves; fresh parsley 0.25 cup; salt 1 tsp; black pepper 0.5 tsp

Stockfish simmered in tomato sauce with potatoes and olives is a traditional Italian feast-day dish. This high protein mediterranean stew supports family meals and lower cholesterol goals.

Cook 90 min Difficulty NORMAL 305 kcal

#high protein #mediterranean #diabetic friendly #DASH

Image coming soon

Ingredients

Main ingredients

dried stockfish (soaked and boned) 1 lb
russet potatoes 2 pieces
yellow onion 1 piece
canned crushed tomatoes 2 cups
green olives (pitted) 0.5 cup

Seasonings/Sauce

olive oil 3 tbsp
garlic cloves 2 cloves
fresh parsley 0.25 cup
salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 24 g 31%

Protein 34 g 45%

Fat 7 g 21%

Serving size 320g

Cooking steps

1

Soak the dried stockfish for at least 24 hours, changing the water several times; then drain, bone, and cut into 2-inch pieces.
2

Peel and cube the potatoes; thinly slice the onion and mince the garlic.
3

In a large Dutch oven, heat olive oil over medium heat. Sauté the onion and garlic until translucent, about 4 minutes.
4

Add the stockfish pieces and brown gently for 3 minutes, ensuring they are evenly coated with oil and aromatics.
5

Stir in the crushed tomatoes and potatoes, reduce heat to low, cover, and simmer for 40 minutes, occasionally stirring to avoid sticking.
6

Add the olives, salt, and pepper. Continue cooking uncovered for another 20 minutes, allowing the sauce to thicken and the potatoes to become tender but whole.
7

Sprinkle with fresh parsley before serving and let the stew rest off-heat for 5 minutes for flavors to meld.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The defining ingredient is dried stockfish, which provides the classic flaky texture, rich sea flavor, and substantial protein. Soaked and boned, it forms the hearty centerpiece of the stew, balanced by potatoes and olives.

Q. How should I control the heat for best results?

Begin by sautéing onion and garlic on medium to gently release flavor without burning. After adding the fish, lower the heat once the tomatoes and potatoes are in; simmering gently prevents the fish from breaking up and helps meld flavors over nearly an hour.

Q. How do I keep the fish and potatoes from overcooking?

Use even, low heat during the simmer and stir the pot gently only as needed. Keep the fish pieces larger (about 2 inches) and add olives and final seasonings near the end to prevent both fish and potatoes from becoming mushy.

Q. How many calories and protein does each serving have?

Each 320g serving contains approximately 305 kcal and 34g of protein, with protein providing about 45% of total calories. It also delivers moderate carbs (24g, 31%) and low fat (7g, 21%), qualifying it as high protein and heart-healthy.

Best Easy Stoccafisso in Umido Recipe

AI 영양사 앤디