Recipes · Honduran · Soups and Broths
Tapado (Honduran Seafood Coconut Soup)
One serving has 624 kcal and 34 g protein, and at least a fifth of a woman's daily need of cobalamin (113%), manganese (79%), copper (78%), vitamin C (73%), phosphorus (67%) and selenium (66%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (617 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: fish, shellfish
Ingredients
- 90 g Snapper, raw
- 50 g Shrimp, raw
- 120 g Coconut milk, canned
- 60 g Plantains, green, raw
- 40 g Plantains, ripe, raw
- 60 g Cassava, raw
- 20 g Onions, raw
- 15 g Bell pepper, green, raw
- 4 g Garlic, raw
- 3 g Cilantro, fresh
- 3 g Chili peppers, red, raw
- 1.5 g Salt
- 150 g Water
Method
- Sauté the onion, garlic and bell pepper briefly in a pot.
- Add the water, coconut milk and whole chili pepper, and bring to a gentle simmer.
- Add the cassava and plantain pieces and cook for 15 minutes until nearly tender.
- Add the fish and shrimp and simmer gently for 6-8 minutes until the fish flakes easily and the shrimp are pink and opaque; do not overcook.
- Season with salt, discard the whole chili, stir in the cilantro, and serve hot in a bowl.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 624 kcal | 29% |
| Carbohydrates | 65.2 g | |
| Water | 484 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 33.7 g | 70% |
| Tryptophan | 0.26 g | |
| Threonine | 0.93 g | |
| Isoleucine | 0.98 g | |
| Leucine | 1.7 g | |
| Lysine | 1.9 g | |
| Methionine | 0.6 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 0.89 g | |
| Tyrosine | 0.72 g | |
| Valine | 1.1 g | |
| Histidine | 0.62 g | |
| Fat | 27.5 g | |
| Monounsaturated | 1.4 g | |
| Polyunsaturated | 0.85 g | |
| Docosahexaenoic Acid (DHA) | 0.25 g | |
| Eicosapentaenoic Acid (EPA) | 0.06 g | |
| Omega-6 | 0.37 g | |
| Saturated | 23.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 114 mg | |
| Calcium | 115 mg | 12% |
| Copper | 0.7 mg | 78% |
| Iron | 5.5 mg | 30% |
| Magnesium | 161 mg | 52% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 466 mg | 67% |
| Potassium | 1,484 mg | 32% |
| Selenium | 36.1 µg | 66% |
| Sodium | 735 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 2.3 mg | 17% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 0.71 mg | 55% |
| Folate (vitamin B9) | 71.1 µg | 18% |
| Cobalamin (vitamin B12) | 2.7 µg | 113% |
| Choline | 92 mg | 22% |
| Vitamin A | 66 µg | 9% |
| Vitamin C | 54.4 mg | 73% |
| Vitamin D (D2 + D3) | 367 IU | 61% |
| Vitamin E | 1.1 mg | 8% |
| Vitamin K | 23.7 µg | 26% |
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
1.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.