Empanada de Mariscos
Empanada de Mariscos is a savory turnover filled with a flavorful mixture of seafood, such as shrimp, fish, or crab, often combined with onions, peppers, and spices. Originating from Latin America, particularly in coastal regions of countries like Chile, Colombia, and Argentina, it is a popular street food and appetizer. The filling is encased in a flaky or crispy pastry dough that is typically baked or fried to golden perfection.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the pastry and fat if fried, while providing a good amount of protein from the seafood filling. Key nutrients include omega-3 fatty acids (if using fish or shrimp), iron, and B vitamins, with a rough calorie estimate of 250-350 per empanada depending on size and cooking method.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 12 g |
| Carbs | 30 g |
| Fat | 13 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 520 mg |
| Potassium | 200 mg |
| Iron | 2.5 mg |
| Calcium | 40 mg |
| Vitamin A | 150 IU |
| Vitamin C | 6 mg |
| Vitamin B12 | 1.8 mcg |
| Phosphorus | 150 mg |
| Selenium | 22 mcg |
Per 1 empanada (120 g) · estimated, varies by recipe
💡 What's interesting
Empanada de Mariscos reflects the coastal culinary traditions of Latin America, where seafood is a staple, and the dish often varies by region with unique spice blends or local fish varieties. Nutritionally, it offers a balanced mix of protein and healthy fats from the seafood, making it a satisfying yet indulgent treat that highlights the fusion of land and sea flavors.
