Recipes · Panamanian · Seafood
Rundown (Panamanian Coconut Fish Stew)
One serving has 646 kcal and 32 g protein, and at least a fifth of a woman's daily need of cobalamin (163%), manganese (98%), selenium (94%), vitamin D (D2 + D3) (88%), pyridoxine (73%) and phosphorus (67%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (519 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: fish
Ingredients
- 130 g Snapper, raw
- 150 g Coconut milk, canned
- 60 g Cassava, raw
- 50 g Yam, raw
- 40 g Plantains, ripe, raw
- 20 g Onions, raw
- 4 g Garlic, raw
- 3 g Chili peppers, red, raw
- 1 g Thyme, fresh
- 1.3 g Salt
- 60 g Water
Method
- Combine the coconut milk, water, onion, garlic, thyme and whole chili in a pot and bring to a gentle simmer.
- Add the cassava, yam and plantain and cook for 15-18 minutes until just tender.
- Season with salt.
- Add the fish and simmer gently, without boiling hard, for 8-10 minutes until it flakes easily and is cooked through.
- Remove the whole chili, ladle into a bowl, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 646 kcal | 30% |
| Carbohydrates | 57.5 g | |
| Water | 389 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 32.4 g | 67% |
| Tryptophan | 0.36 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.7 g | |
| Methionine | 0.87 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 0.89 g | |
| Fat | 34.2 g | |
| Monounsaturated | 1.7 g | |
| Polyunsaturated | 1 g | |
| Docosahexaenoic Acid (DHA) | 0.34 g | |
| Eicosapentaenoic Acid (EPA) | 0.07 g | |
| Omega-6 | 0.44 g | |
| Saturated | 28.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 48.1 mg | |
| Calcium | 106 mg | 11% |
| Copper | 0.59 mg | 66% |
| Iron | 6.2 mg | 34% |
| Magnesium | 154 mg | 50% |
| Manganese | 1.8 mg | 98% |
| Phosphorus | 472 mg | 67% |
| Potassium | 1,699 mg | 36% |
| Selenium | 51.7 µg | 94% |
| Sodium | 625 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.95 mg | 73% |
| Folate (vitamin B9) | 69.1 µg | 17% |
| Cobalamin (vitamin B12) | 3.9 µg | 163% |
| Choline | 128 mg | 30% |
| Vitamin A | 71.9 µg | 10% |
| Vitamin C | 40.5 mg | 54% |
| Vitamin D (D2 + D3) | 530 IU | 88% |
| Vitamin E | 1.6 mg | 10% |
| Vitamin K | 14.5 µg | 16% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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