Recipes · Ecuadorian · Soups and Broths
Encebollado
One serving has 379 kcal and 35 g protein, and at least a fifth of a woman's daily need of selenium (190%), niacin (179%), cobalamin (106%), pyridoxine (102%), phosphorus (65%) and vitamin C (49%). Ready in 45 minutes.
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- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (576 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: celery, fish, mustard
Ingredients
- 110 g Tuna, raw
- 110 g Cassava, raw
- 50 g Onions, red, raw
- 30 g Tomatoes, raw
- 6 g Garlic, raw
- 1 g Cumin
- 1 g Sazón seasoning
- 4 g Cilantro, fresh
- 10 g Lime juice
- 3 g Mustard
- 250 g Fish stock
- 0.5 g Salt
Method
- Peel the cassava, cut into chunks and simmer in the fish stock with a pinch of salt for 20 minutes until tender; keep it in the broth.
- Add the garlic, cumin, sazón and tomato to the pot and simmer for 5 minutes.
- Slide in the tuna in one or two large pieces and poach gently for 8-10 minutes until just cooked through and opaque; then flake it into chunks back into the broth.
- Meanwhile, thinly slice the red onion and toss it with the lime juice and a pinch of salt so it turns bright pink and mellows.
- Stir the mustard into the broth off the heat.
- Ladle the soup with cassava and fish into a bowl, and top generously with the pickled onion and cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 379 kcal | 18% |
| Carbohydrates | 52.3 g | |
| Water | 479 mL | |
| Fiber | 3.7 g | 12% |
| Protein | 35 g | 73% |
| Tryptophan | 0.32 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.2 g | |
| Lysine | 2.5 g | |
| Methionine | 0.78 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.91 g | |
| Valine | 1.4 g | |
| Histidine | 0.8 g | |
| Fat | 2.8 g | |
| Monounsaturated | 0.71 g | |
| Polyunsaturated | 0.94 g | |
| Docosahexaenoic Acid (DHA) | 0.35 g | |
| Eicosapentaenoic Acid (EPA) | 0.25 g | |
| Omega-6 | 0.16 g | |
| Saturated | 0.66 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 42.9 mg | |
| Calcium | 138 mg | 14% |
| Copper | 0.35 mg | 39% |
| Iron | 2.8 mg | 15% |
| Magnesium | 80.8 mg | 26% |
| Manganese | 0.7 mg | 39% |
| Phosphorus | 453 mg | 65% |
| Potassium | 1,221 mg | 26% |
| Selenium | 104 µg | 190% |
| Sodium | 970 mg | |
| Zinc | 1.3 mg | 17% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 25.1 mg | 179% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 1.3 mg | 102% |
| Folate (vitamin B9) | 59.9 µg | 15% |
| Cobalamin (vitamin B12) | 2.5 µg | 106% |
| Choline | 129 mg | 30% |
| Vitamin A | 50.5 µg | 7% |
| Vitamin C | 36.5 mg | 49% |
| Vitamin D (D2 + D3) | 75.9 IU | 13% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 17.9 µg | 20% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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