Recipes · Colombian · Seafood
Cazuela de Mariscos (Colombian Seafood Stew)
One serving has 517 kcal and 51 g protein, and at least a fifth of a woman's daily need of cobalamin (513%), manganese (216%), selenium (131%), phosphorus (100%), copper (91%) and pyridoxine (62%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (524 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: fish, shellfish
Ingredients
- 90 g Shrimp, raw
- 80 g Mussels, raw
- 90 g Snapper, raw
- 100 g Coconut milk, canned
- 50 g Tomatoes, raw
- 40 g Onions, raw
- 8 g Garlic, raw
- 5 g Cilantro, fresh
- 60 g Potatoes, raw
- 0.8 g Salt
Method
- Peel and dice the potato and put it in a pot with a little water; simmer for 8-10 minutes until just tender.
- Meanwhile, finely chop the onion, garlic and tomato.
- In a separate pot, cook the onion, garlic and tomato for 4-5 minutes until softened into a light sauce.
- Pour in the coconut milk and add the salt, then bring to a gentle simmer.
- Add the fish, shrimp, mussels and the cooked potato with its liquid, and simmer for 6-8 minutes, until the seafood is just cooked through and the mussels have opened (discard any that stay closed).
- Stir in the chopped cilantro and serve hot in bowls with plenty of the creamy broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 517 kcal | 24% |
| Carbohydrates | 24.8 g | |
| Water | 417 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 50.8 g | 106% |
| Tryptophan | 0.36 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.6 g | |
| Methionine | 0.83 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 0.81 g | |
| Fat | 25.1 g | |
| Monounsaturated | 1.6 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0.46 g | |
| Eicosapentaenoic Acid (EPA) | 0.22 g | |
| Omega-6 | 0.38 g | |
| Saturated | 19.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 201 mg | |
| Calcium | 165 mg | 16% |
| Copper | 0.82 mg | 91% |
| Iron | 8 mg | 45% |
| Magnesium | 160 mg | 52% |
| Manganese | 3.9 mg | 216% |
| Phosphorus | 697 mg | 100% |
| Potassium | 1,579 mg | 34% |
| Selenium | 71.8 µg | 131% |
| Sodium | 728 mg | |
| Zinc | 3.8 mg | 48% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 3.3 mg | 23% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 0.8 mg | 62% |
| Folate (vitamin B9) | 79.5 µg | 20% |
| Cobalamin (vitamin B12) | 12.3 µg | 513% |
| Choline | 135 mg | 32% |
| Vitamin A | 105 µg | 15% |
| Vitamin C | 34.3 mg | 46% |
| Vitamin D (D2 + D3) | 367 IU | 61% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 21.1 µg | 23% |
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
2.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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