Light stockfish

Ingredients

• 300 gstockfish
• to tasteparsley
• to tastegarlic or onion
• 1–2 mediumtomatoes, chopped, or 2 tablespoons prepared tomato sauce
• 1 (optional)potato, cut into small pieces
• 4 teaspoonsextra-virgin olive oil
• to tastesalt
• to tasteblack pepper
• as neededwater

Instructions

1. 1

   Fry the aromatics

   Heat the olive oil and gently fry the parsley, garlic or onion, and chopped tomatoes, or use the prepared tomato sauce instead.

2. 2

   Season lightly

   Add a moderate amount of salt and pepper.

3. 3

   Add the fish

   Once the mixture has fried, add the stockfish with its skin facing down, along with the potato if using. Stir for a couple of minutes.

4. 4

   Cook the stockfish

   Add enough water to make the amount of sauce you want, then cook until the fish and potato are done.

What is stockfish?

Stockfish is fish that has been preserved by drying, and it is used in several Italian regional dishes. This version pairs it with tomato, olive oil and simple aromatics rather than a complicated sauce.

The recipe is kept flexible: use garlic or onion, fresh tomatoes or prepared sauce, and add potato if you would like a heartier dish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 275 calories, 39g protein, 18g carbs, 8g fat.

The stockfish provides most of the protein, while the potato and tomatoes contribute the main carbohydrates. Olive oil supplies most of the fat; serve with a generous portion of vegetables, or include the optional potato if you want the dish to be more filling.

Choose the stockfish carefully

Fish: stockfish can need soaking or other preparation before cooking, depending on how it was sold. Follow the instructions from your fishmonger or pack, and make sure it is ready to cook before starting this method.

Build the tomato base

Aromatics: fry the parsley and garlic or onion gently in the oil so they flavour the cooking liquid without becoming too dark.

Tomatoes: chopped fresh tomatoes make a looser, fresh-tasting base, while prepared sauce is a convenient alternative. Either way, let the mixture fry before adding the fish.

Keep the seasoning measured

Salt: add it moderately, especially if the stockfish has been salted or preserved in brine. Taste the cooking liquid before adding more.

Pepper: a little black pepper seasons the sauce without taking attention away from the fish.

Decide whether to use potato

Potato: cut it into small pieces so it has a chance to cook through in the same pan as the fish. Leave it out for a lighter, fish-focused dish.

Adjust the sauce as it cooks

Water: add only enough to create the quantity of sauce you prefer. The recipe does not specify a fixed amount, so add it gradually rather than making the pan watery.

Doneness: cook until the stockfish is hot through and the potato, if included, is tender. The exact cooking time will depend on the fish's preparation and the size of the pieces.

What to serve alongside

Serve the stockfish with some of its tomato cooking liquid spooned over the top. If you have left out the potato, bread or a simple vegetable side can round out the meal.

Recipe notes & tips

• Check whether your stockfish needs soaking or other preparation before cooking.
• Use a moderate amount of salt until you have tasted the stockfish and sauce.
• Cut the optional potato into small, even pieces for more consistent cooking.
• Add water gradually so you can control how much sauce the finished dish has.
• Keep the fish skin-side down when adding it to the pan, as the method directs.

Variations

• Use onion: replace the garlic with onion for a gentler aromatic base.
• Choose prepared sauce: use 2 tablespoons of ready-made tomato sauce instead of fresh tomatoes.
• Add potato: include the optional potato for a more substantial dish.
• Use fresh tomatoes: chop 1 or 2 medium tomatoes for a lighter, fresher-tasting sauce.

Common mistakes to avoid

• Adding too much salt: stockfish may already be salty, so season moderately and taste before adding more.
• Using large potato pieces: they may take longer to cook, so cut the potato into small pieces.
• Pouring in all the water at once: add it gradually to avoid a thinner sauce than you want.
• Skipping fish preparation: check the product instructions first and prepare the stockfish as directed.

How to store

Refrigerate leftovers in a covered container and eat within 2 days. Reheat gently in a pan until hot throughout, adding a splash of water if the sauce has thickened.

Frequently asked questions