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Coastal Sancocho
20 min prep time
50 min cook time
8servings
Recipe by
Olga Fusté, MS, RD
Source
Cooking for Latinos with Diabetes, 2nd Edition
Photo by
Renee Comet
How to Make Coastal Sancocho
Sancocho is a type of latin american stew made with meat and root vegetables. This recipe uses heart-healthy fish instead of beef for a flavorful dish that is low is saturated fat.
20 min prep time
50 min cook time
8servings
1 cup
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Step-By-Step Instructions:
- Combine the other half of the onion and 1/2 cup cilantro in small bowl. Garnish each soup serving with 1 Tbsp mixture.
- Add potatoes, carrots, plantain, fish, and lime juice and simmer for 15 minutes. Add peas and cabbage and simmer 5 minutes.
- Add cassava and milk, cover, and simmer for 20 minutes.
- Heat oil in large stockpot and sauté 1/2 of the onion, garlic, pepper, and 1 Tbsp cilantro for 3–4 minutes. Add clam juice and water and bring to a boil.
Nutrition facts
8 Servings
-
Serving Size
1 cup
- Amount per serving Calories 205
-
Total Fat
3g
- Saturated Fat 0.5g
- Trans Fats 0g
- Cholesterol 25mg
- Sodium 200mg
-
Total Carbohydrate
31g
- Dietary Fiber 3g
- Total Sugars 5g
- Added Sugars 0g
- Protein 14g
- Potassium 0mg
- Phosphorous 0mg
Ingredients
finely chopped cabbage
1/2 cup
fresh or frozen peas
1/2 cup
lime juice
1/2 tsp
fillet of sole (cut into bite-sized pieces)
1/2 lbs
firm-fleshed white fish (such as halibut, sea, bass, or cod) (cut into bite-sized pieces)
1/2 lbs
ripe plantain (cut into 1-inch pieces)
1/2
carrots (cubed)
2 med
potatoes (peeled and cut into chunks)
2 med
skim milk
1 tbsp
cassava (yuca) (peeled and cut into 4 pieces)
1 lbs
water
4 cup
clam juice
2 cup
chopped fresh cilantro (divided use)
1 tbsp plus 1/2 cup
finely chopped sweet or hot red pepper
1/4 cup
garlic (minced)
1 clove
onion (peeled and finely chopped, divided use)
1
olive oil
1 tbsp
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