Mofongo con Mariscos
Mofongo con Mariscos is a beloved Puerto Rican dish featuring a base of mashed green plantains mixed with garlic, olive oil, and chicharrón (fried pork cracklings), topped with a savory seafood medley like shrimp, squid, and clams. It is a hearty, flavorful staple of Caribbean cuisine, often served in a traditional wooden mortar called a 'pilón' to emphasize its rustic roots.
🍽️ Nutrition at a glance
This dish is high in carbohydrates and fats, providing a substantial energy boost, and is a good source of protein and dietary fiber. A typical serving contains approximately 700-900 calories, depending on the portion size and specific preparation.
Nutrition breakdown
| Calories | 800 kcal |
| Protein | 25 g |
| Carbs | 85 g |
| Fat | 40 g |
| Fiber | 8 g |
| Sugar | 12 g |
| Sodium | 950 mg |
| Potassium | 650 mg |
| Vitamin C | 30 mg |
| Iron | 4 mg |
| Vitamin B6 | 0.5 mg |
| Magnesium | 70 mg |
| Zinc | 3 mg |
| Selenium | 25 mcg |
| Folate | 60 mcg |
Per 1 serving (350 g) · estimated, varies by recipe
💡 What's interesting
Mofongo has its origins in West African fufu, brought to the Caribbean during the colonial era, making it a culinary symbol of cultural fusion. Nutritionally, green plantains offer resistant starch, which can support gut health, while the seafood adds lean protein and essential minerals like zinc and selenium.
