Recipes · Mexican · Soups and Broths
Caldo de Siete Mares (Seven Seas Soup)
One serving has 335 kcal and 44 g protein, and at least a fifth of a woman's daily need of cobalamin (295%), copper (161%), selenium (121%), phosphorus (77%), niacin (57%) and zinc (41%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (567 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: celery, fish, shellfish
Ingredients
- 250 g Fish stock
- 50 g Shrimp, raw
- 50 g Tilapia, raw
- 40 g Squid, raw
- 40 g Clams, raw
- 30 g Crab meat, canned
- 60 g Tomatoes, raw
- 20 g Onions, raw
- 4 g Garlic, raw
- 3 g Cilantro, fresh
- 3 g Chilies, dried red
- 8 g Olive oil
- 1.2 g Salt
- 8 g Lime juice
Method
- Blend the tomatoes, onion, garlic and dried chili with a little water to a smooth sauce.
- Heat the oil in a pot and cook the sauce for 5 minutes until slightly darkened.
- Add the fish stock and bring to a simmer, then add the fish and squid and simmer for 3 minutes.
- Add the shrimp and clams and cook for 4-5 minutes until the shrimp are pink and opaque and the clams have opened (discard any that stay closed).
- Stir in the crab meat and cilantro, season with salt, and serve hot with a squeeze of lime.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 335 kcal | 16% |
| Carbohydrates | 12.1 g | |
| Water | 492 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 44 g | 92% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 2.3 g | |
| Methionine | 0.75 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 1 g | |
| Valine | 1.3 g | |
| Histidine | 0.61 g | |
| Fat | 12.1 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0.49 g | |
| Eicosapentaenoic Acid (EPA) | 0.36 g | |
| Omega-6 | 1.1 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 240 mg | |
| Calcium | 190 mg | 19% |
| Copper | 1.4 mg | 161% |
| Iron | 2.7 mg | 15% |
| Magnesium | 78.8 mg | 25% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 538 mg | 77% |
| Potassium | 961 mg | 20% |
| Selenium | 66.5 µg | 121% |
| Sodium | 1,486 mg | |
| Zinc | 3.3 mg | 41% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 7.9 mg | 57% |
| Pantothenic acid (vitamin B5) | 0.96 mg | 19% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 58.4 µg | 15% |
| Cobalamin (vitamin B12) | 7.1 µg | 295% |
| Choline | 130 mg | 31% |
| Vitamin A | 118 µg | 17% |
| Vitamin C | 18 mg | 24% |
| Vitamin D (D2 + D3) | 62.4 IU | 10% |
| Vitamin E | 3.5 mg | 24% |
| 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
2.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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