Discover the delicious taste of Caldo de Pescado, a traditional fish stew made with fresh, local fish and a variety of vegetables. This flavorful recipe combines tender fish with hearty vegetables, creating a comforting and nutritious meal. Perfect for any occasion, this stew is a celebration of fresh ingredients and traditional cooking methods. Learn how to prepare this savory dish with our easy-to-follow recipe!

Ingredients:

- 2 lbs fresh local fish (such as snapper, cod, or tilapia), cleaned and cut into chunks

- 2 tablespoons olive oil

- 1 large onion, chopped

- 3 cloves garlic, minced

- 2 large tomatoes, diced

- 1 bell pepper, chopped

- 2 carrots, sliced

- 2 potatoes, peeled and cubed

- 1 cup green beans, trimmed and chopped

- 4 cups fish or vegetable broth

- 1 cup water

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1 bay leaf

- Salt and pepper to taste

- 1 tablespoon chopped fresh cilantro (optional)

- 1 lime, cut into wedges (for serving)

Instructions:

Prepare the Fish:

  - Rinse the fish chunks under cold water and pat dry with paper towels. Season lightly with salt and pepper.

Sauté Vegetables:

  - In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, cooking until softened and fragrant, about 3 minutes.

Add Tomatoes and Peppers:

  - Stir in the diced tomatoes and chopped bell pepper. Cook for an additional 5 minutes, allowing the tomatoes to break down and the peppers to soften.

Add Carrots and Potatoes:

  - Add the sliced carrots and cubed potatoes to the pot. Stir to combine with the tomato mixture.

Add Broth and Seasonings:

  - Pour in the fish or vegetable broth and water. Stir in the ground cumin, paprika, and bay leaf. Bring the mixture to a boil, then reduce heat and simmer for about 10 minutes, or until the vegetables are tender.

Add Fish:

  - Gently add the fish chunks to the pot. Simmer for another 10 minutes, or until the fish is cooked through and flakes easily with a fork.

Finish and Serve:

  - Taste and adjust seasoning with salt and pepper as needed. If desired, stir in chopped fresh cilantro.

  - Serve the Caldo de Pescado hot, with lime wedges on the side for added flavor.

Enjoy your hearty and flavorful Caldo de Pescado, a perfect dish for any seafood lover!

Nutritional Values:

Fresh Local Fish:

 - Calories: 120-150

 - Protein: 20-25g

 - Fat: 2-5g

 - Omega-3 fatty acids: 0.5-2g (varies by type)

Benefits:

 - High in high-quality protein and essential amino acids.

 - Rich in omega-3 fatty acids, which support heart health and reduce inflammation.

 - Provides essential vitamins such as B12 and D, important for nerve function and bone health.

Olive Oil:

 - Calories: 120

 - Fat: 14g (of which 2g is saturated fat)

 - Omega-3 fatty acids: 0.1g

Benefits:

 - Contains monounsaturated fats that are heart-healthy.

 - Rich in antioxidants and vitamin E, which help combat oxidative stress.

 - May improve cholesterol levels and reduce inflammation.

Onion:

 - Calories: 40

 - Protein: 1g

 - Carbohydrates: 9g

 - Fiber: 1.7g

Benefits:

 - High in antioxidants, particularly quercetin, which supports immune health.

 - Contains compounds that may help reduce blood pressure and improve heart health.

 - Rich in vitamin C, which boosts the immune system.

Garlic:

 - Calories: 149

 - Protein: 6g

 - Carbohydrates: 33g

 - Fiber: 2.1g

Benefits:

 - Contains allicin, a compound with antibacterial, antiviral, and anti-inflammatory properties.

 - Supports cardiovascular health by potentially lowering blood pressure and cholesterol levels.

 - Rich in antioxidants and may enhance immune function.

Tomatoes:

 - Calories: 18

 - Protein: 0.9g

 - Carbohydrates: 3.9g

 - Fiber: 1.2g

 - Vitamin C: 14mg

Benefits:

 - High in lycopene, an antioxidant linked to reduced risk of certain cancers and heart disease.

 - Good source of vitamins A and C, which support immune health and skin health.

 - Contains potassium, which helps regulate blood pressure.

Bell Pepper:

 - Calories: 31

 - Protein: 1g

 - Carbohydrates: 6g

 - Fiber: 2g

 - Vitamin C: 80mg

Benefits:

 - Extremely high in vitamin C, which boosts the immune system and promotes skin health.

 - Contains antioxidants such as beta-carotene, which may help prevent oxidative damage.

 - Provides vitamins A and E, supporting eye health and immune function.

Carrots:

 - Calories: 41

 - Protein: 0.9g

 - Carbohydrates: 10g

 - Fiber: 2.8g

 - Vitamin A: 835µg

Benefits:

 - Excellent source of beta-carotene, which the body converts into vitamin A, promoting eye health.

 - Rich in fiber, which supports digestive health.

 - Contains antioxidants that help protect cells from damage.

Potatoes:

 - Calories: 77

 - Protein: 2g

 - Carbohydrates: 17g

 - Fiber: 2.2g

Benefits:

 - Good source of complex carbohydrates, providing sustained energy.

 - Contains potassium, which helps maintain healthy blood pressure levels.

 - Provides vitamin C and B vitamins, supporting overall health.

Green Beans:

 - Calories: 31

 - Protein: 1.8g

 - Carbohydrates: 7g

 - Fiber: 3g

 - Vitamin C: 12mg

Benefits:

 - High in fiber, which aids digestion and promotes satiety.

 - Contains antioxidants and vitamins C and K, supporting immune health and bone health.

 - Provides essential minerals such as iron and calcium.

Fish or Vegetable Broth:

 - Calories: 5-20

 - Protein: 1g

 - Sodium: 500-1000mg (varies widely by brand)

Benefits:

 - Adds flavor without many calories.

 - If homemade, can be rich in nutrients and collagen from simmered bones or vegetables.

 - Provides hydration and can enhance the overall nutrient profile of the stew.

Fresh Cilantro:

 - Calories: 23

 - Protein: 2.1g

 - Carbohydrates: 3.7g

 - Fiber: 2.8g

Benefits:

 - Contains antioxidants and vitamins A, C, and K, supporting overall health.

 - May aid in digestion and support detoxification processes.

 - Adds flavor and nutrients with minimal calories.

Lime:

 - Calories: 30

 - Protein: 0.7g

 - Carbohydrates: 10g

 - Vitamin C: 29mg

Benefits:

 - High in vitamin C, boosting the immune system and promoting skin health.

 - Contains antioxidants that help protect cells from damage.

 - Enhances the flavor of dishes with minimal calories.

Incorporating these ingredients into your Caldo de Pescado not only provides a delicious meal but also offers a range of health benefits.