EcuadorianMedium · Hot
Cod and Potato Stew with Cumin
Tomato and yellow onion build a broth that smells like home before the cod even goes in, and cumin adds a low warmth that you feel more than taste. Potato absorbs the liquid as it softens, turning the stew into something substantial and satisfying. The fish stays tender — you never want to overcook it, just let it finish quietly in the heat.
Prep
15 min
Cook
30 min
Total
45 min
Method
Build the Sofrito
1
Warm the olive oil in a heavy-bottomed stock pot over medium heat. Add the diced yellow onion and cook slowly, stirring with a wooden spoon, until softened and golden, about 8 minutes.
2
Add the minced garlic and cook 1 minute more until fragrant.
3
Stir in the chopped tomato and cook until they break down and release their juices, about 5 minutes, creating a rich refrito base.
Season and Simmer
4
Sprinkle the ground cumin, salt, and black pepper over the sofrito. Stir to combine and let the spices bloom in the heat for 1 minute.
5
Pour in the fish broth. Bring to a gentle boil, then reduce heat to medium-low.
Cook the Cod
Finish and Serve
8
Remove from heat. Stir in most of the fresh cilantro, reserving a pinch for garnish.
9
Squeeze the juice of one lime directly into the stew and give it a final stir. Taste and adjust seasoning if needed.
10
Ladle the stew into bowls over a scoop of white rice. Garnish with the reserved cilantro and serve with extra lime wedges on the side.
Grade pending
Nutri-Score
Estimated nutrition
Grade pending · 100% ingredient coverage
Calories
737
per serving
Protein
34g
Carbs
120g
Fat
13g
Sat. fat
2g
Fiber
5g
Sugar
6g
Sodium
1394mg
Gluten FreeDairy FreePescatarianLow FatBalancedHeart HealthyDiabetes FriendlyLow Sodium AdaptablePostpartum RecoveryHigh ProteinLean ProteinOmega 3Fiber RichOne Pot Meal
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
Grade pending
Environmental impact
Estimated footprint
Grade pending · 76% ingredient coverage
kg CO2e
≥0.8
per serving
White rice, cooked drives 57% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
7
Umami
4
Sweet
5
Salty
5
Sour
2
Bitter
4
Spicy
Textures
TenderVelvetyFlakySmooth
Aromas
HerbalSmokyCitrusSpicedSavory
Kitchen Equipment
Techniques
Safety & Storage
Cooking Temperature
Fish must reach an internal temperature of 145°F (63°C) to destroy harmful pathogens. Cook cod chunks in simmering broth for 5-7 minutes until opaque and flaking easily with a fork. Do not serve if fish appears translucent or raw in center.
Handling
Use separate cutting boards and utensils for raw fish. Avoid touching ready-to-eat foods after handling raw cod without washing hands thoroughly with soap for at least 20 seconds.
Cross Contamination
Keep raw cod fillets isolated from other ingredients during prep. Place on a dedicated plate, never directly on counters where other foods will rest. Sanitize all surfaces and tools that contact raw fish before using for other ingredients.
Storage
Cool stew to 70°F within 2 hours, then to 40°F or below within 4 hours total. Refrigerate in shallow, airtight containers. Consume within 3 days for optimal quality and safety. Reheat leftovers to 165°F throughout before serving.
High Risk Population
Young children, pregnant individuals, older adults, and immunocompromised persons face heightened risk from fish dishes. Ensure fish is fully cooked with no raw portions. Those with fish allergies must avoid this dish entirely including broth made with fish base.
Use fresh cod that smells mild and briny, not fishy or sour. Discard any fish with strong ammonia odors. Fresh cilantro should be washed thoroughly under running water before chopping to eliminate soil or pesticide residue.
Pro Tips
Technique
Don't rush the onion. Let them go golden and soft—that slow sweetness is the heart of the stew. I cook mine for a full 8 minutes, and I stay right here with the wooden spoon the whole time, scraping up the little bits that want to stick.
Flavor Boost
That squeeze of lime at the end? Never skip it. This is not a decoration—it wakes up every single thing in the pot. And the cilantro goes in off the heat so it keeps its color and that fresh green smell.
From the chef
This is the kind of stew I grew up smelling on Saturday mornings in Guayaquil—before anyone in the house was properly awake, just the two of us already at the corner hueca with a plastic cup of something warm. Now I make it here with cod because it cooks quick and holds its shape in the broth, but I build it the same way: slow-cooked onion and tomato until it almost melts, cumin that wakes up in the heat, and that final squeeze of lime that makes everything sing. This is my encebollado, my comfort, my compass.
TagsSeafoodComfort FoodOne PotDairy FreeWeeknight DinnerPescatarian
AllergensFish
Source: generated · May 30, 2026