Pescado a la Riojana
Pescado a la Riojana is a classic Argentine fish stew from the La Rioja region, featuring white fish like catfish or croaker simmered in a rich, smoky sauce. The dish is built on a base of tomatoes, onions, and sweet paprika, often with bell peppers and sometimes a touch of chili for warmth.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, with the fish providing lean protein and the sauce contributing healthy fats from olive oil and vegetables. A typical serving offers a good balance of vitamins A and C from the peppers and tomatoes, with a rough calorie range of 350-450 kcal.
Nutrition breakdown
| Calories | 400 kcal |
| Protein | 32 g |
| Carbs | 18 g |
| Fat | 22 g |
| Fiber | 4 g |
| Sugar | 9 g |
| Sodium | 680 mg |
| Vitamin C | 45 mg |
| Vitamin A | 1200 IU |
| Potassium | 620 mg |
| Iron | 2.5 mg |
| Phosphorus | 280 mg |
| Niacin (B3) | 6 mg |
| Selenium | 25 mcg |
| Lycopene | 4 mg |
Per 1 serving (approx. 350 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a hearty representation of Argentine inland cuisine, using simple, robust flavors. Nutritionally, the combination of fish and a tomato-based sauce provides a good source of omega-3 fatty acids and antioxidants like lycopene.
