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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:
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Combine the other half of the onion and 1/2 cup cilantro in small bowl. Garnish each soup serving with 1 Tbsp mixture.
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Add potatoes, carrots, plantain, fish, and lime juice and simmer for 15 minutes. Add peas and cabbage and simmer 5 minutes.
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Add cassava and milk, cover, and simmer for 20 minutes.
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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
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Serving Size
1 cup
- Amount per serving Calories 240
- % Daily value*
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Total Fat
4g
5%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 25mg 8%
- Sodium 370mg 16%
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Total Carbohydrate
39g
14%
- Dietary Fiber 3g 11%
- Total Sugars 6g
- Protein 12g
- Potassium 640mg 14%
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 whole
carrots (cubed)
2 med
potatoes (peeled and cut into chunks)
2 whole
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 med
olive oil
1 tbsp
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