Indulge in a coastal culinary journey with our exquisite El Salvador Mariscada. This sumptuous dish captures the essence of El Salvador's vibrant seaside culture, boasting an array of fresh seafood treasures expertly combined to tantalize your taste buds.

Immerse yourself in a symphony of flavors as you delve into a rich broth infused with the essence of the ocean, generously packed with succulent shrimp, tender calamari, plump mussels, and delicate fish fillets. Enhanced with aromatic spices and locally sourced ingredients, each spoonful offers a burst of savory goodness that transports you to the sun-kissed shores of El Salvador.

Whether you're a seafood enthusiast or an adventurous epicurean, our El Salvador Mariscada promises an unforgettable dining experience that celebrates the bounty of the sea. Join us and embark on a culinary voyage that captures the essence of El Salvador's coastal charm, one delectable bite at a time.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 1 pound mussels, cleaned and debearded
• 1 pound calamari, cleaned and sliced into rings
• 1 pound firm white fish fillets (such as cod or tilapia), cut into chunks
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 4 cloves garlic, minced
• 1 bell pepper, diced
• 2 tomatoes, diced
• 2 tablespoons tomato paste
• 4 cups fish or seafood stock
• 1 cup coconut milk
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish
• Lime wedges for serving

Instructions:

1- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion, minced garlic, and diced bell pepper. Cook, stirring occasionally, until the vegetables are softened, about 5 minutes.

2- Add the diced tomatoes and tomato paste to the pot. Cook for another 3-4 minutes, until the tomatoes start to break down and the mixture becomes fragrant.

3- Pour in the fish or seafood stock and coconut milk, and stir to combine. Bring the mixture to a simmer.

4- Season the stew with ground cumin, paprika, salt, and pepper. Adjust the seasoning to taste.

5- Add the shrimp, mussels, calamari, and fish chunks to the pot. Stir gently to submerge the seafood in the broth.

6- Cover the pot and let the stew simmer for 8-10 minutes, or until the seafood is cooked through and the mussels have opened. Discard any mussels that do not open.

7- Once the seafood is cooked, remove the pot from the heat. Taste the stew and adjust the seasoning if necessary.

8- Serve the El Salvador Mariscada hot, garnished with fresh cilantro or parsley. Serve with lime wedges on the side for squeezing over the stew. Enjoy this delicious seafood feast with crusty bread or over cooked rice.

This El Salvador Mariscada recipe is perfect for sharing with family and friends, bringing the flavors of the sea right to your table. Enjoy!

Nutritional Values:

Shrimp (1 pound):

• Calories: 400
• Protein: 88g
• Fat: 6g
• Carbohydrates: 0g
• Cholesterol: 690mg
• Sodium: 1100mg
• Potassium: 450mg

benefits

• Rich source of protein for muscle repair and growth.
• Contains omega-3 fatty acids for heart health.
• Provides essential vitamins and minerals like selenium and vitamin B12.

Mussels (1 pound):

• Calories: 300
• Protein: 42g
• Fat: 6g
• Carbohydrates: 0g
• Cholesterol: 110mg
• Sodium: 900mg
• Potassium: 1200mg

benefits

• High in protein, aiding in muscle repair and growth.
• Excellent source of iron, promoting healthy red blood cell formation.
• Rich in vitamin B12, supporting nerve function and energy production.

Calamari (1 pound):

• Calories: 400
• Protein: 80g
• Fat: 8g
• Carbohydrates: 0g
• Cholesterol: 900mg
• Sodium: 200mg
• Potassium: 1500mg

benefits

• Low in fat and calories, making it a lean source of protein.
• Contains omega-3 fatty acids, beneficial for heart health and inflammation reduction.
• Provides essential vitamins and minerals such as vitamin B12, selenium, and phosphorus.

Firm white fish fillets (1 pound):

• Calories: 400
• Protein: 84g
• Fat: 8g
• Carbohydrates: 0g
• Cholesterol: 200mg
• Sodium: 200mg
• Potassium: 1600mg

benefits

• Low in saturated fat and calories, making it heart-healthy.
• Rich in protein, essential for muscle repair and growth.
• Contains omega-3 fatty acids, promoting brain health and reducing inflammation.

Olive oil (2 tablespoons):

• Calories: 240
• Fat: 28g
• Cholesterol: 0mg
• Sodium: 0mg
• Potassium: 0mg
• Carbohydrates: 0g
• Protein: 0g

benefits

• Rich in monounsaturated fats, which are beneficial for heart health.
• Contains antioxidants, protecting cells from damage and reducing inflammation.
• May help lower bad cholesterol levels and improve overall cardiovascular health.

Onion (1 medium):

• Calories: 45
• Protein: 1g
• Fat: 0g
• Carbohydrates: 11g
• Fiber: 2g
• Sugar: 9g

benefits

• High in antioxidants, protecting against chronic diseases and inflammation.
• Contains prebiotic fibers, promoting a healthy gut microbiome.
• Provides essential vitamins and minerals such as vitamin C and potassium.

Garlic (4 cloves):

• Calories: 20
• Protein: 1g
• Fat: 0g
• Carbohydrates: 5g
• Fiber: 0g
• Sugar: 0g

benefits

• Contains allicin, a compound with potent medicinal properties, including immune-boosting and antimicrobial effects.
• May help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
• Rich in antioxidants, protecting against oxidative damage and inflammation.

Bell pepper (1 medium):

• Calories: 25
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g
• Sugar: 4g

benefits

• Excellent source of vitamin C, boosting immune function and collagen production.
• Contains antioxidants like beta-carotene, protecting against cellular damage and chronic diseases.
• Provides fiber, promoting digestive health and weight management.

Tomatoes (2 medium):

• Calories: 50
• Protein: 2g
• Fat: 0g
• Carbohydrates: 11g
• Fiber: 3g
• Sugar: 7g

benefits

• Rich in lycopene, an antioxidant linked to reduced risk of certain cancers and heart disease.
• Contains vitamin C, supporting immune function and skin health.
• Good source of potassium, promoting heart health and blood pressure regulation.

Tomato paste (2 tablespoons):

• Calories: 30
• Protein: 2g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g
• Sugar: 4g

benefits

• Concentrated source of lycopene, providing similar benefits as fresh tomatoes.
• Contains vitamins A and K, supporting vision health and blood clotting.
• Adds rich flavor and texture to dishes with minimal calories and fat.

Fish or seafood stock (4 cups):

• Nutritional values can vary greatly depending on the brand and ingredients used. It's best to check the label for specific values.

benefits

• Provides essential nutrients like protein, vitamins, and minerals, supporting overall health.
• Adds depth of flavor to dishes without the need for additional fat or salt.
• Helps maintain hydration and electrolyte balance due to its liquid content.

Coconut milk (1 cup):

• Calories: 450
• Protein: 5g
• Fat: 48g
• Carbohydrates: 6g
• Fiber: 2g
• Sugar: 3g

benefits

• Rich source of medium-chain triglycerides (MCTs), which may promote weight loss and increase energy expenditure.
• Contains lauric acid, a fatty acid with antimicrobial properties.
• Provides vitamins and minerals such as manganese, copper, and magnesium, supporting bone health and immune function.

Please note that these values are approximate and can vary based on factors such as cooking methods and specific brands/products used.