Sancocho de Bacalao
Sancocho de Bacalao is a hearty, traditional stew from the Caribbean and Latin America, particularly popular in Puerto Rico and the Dominican Republic. It features salted codfish (bacalao) simmered with a variety of root vegetables like yuca, potatoes, and plantains, along with onions, peppers, and garlic in a flavorful broth. The dish is a staple comfort food, often enjoyed during holidays or family gatherings.
🍽️ Nutrition at a glance
This dish is a balanced, nutrient-dense meal, providing a good mix of protein from the codfish and complex carbohydrates from the starchy vegetables. A typical serving is moderately high in protein and carbs, with a moderate amount of fat, and it's a significant source of potassium, vitamin C, and B vitamins.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 28 g |
| Carbs | 35 g |
| Fat | 8 g |
| Fiber | 6 g |
| Sugar | 4 g |
| Sodium | 850 mg |
| Potassium | 680 mg |
| Vitamin C | 25 mg |
| Vitamin B12 | 2.5 mcg |
| Selenium | 38 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 5 mg |
| Iron | 2.2 mg |
| Magnesium | 55 mg |
Per 1.5 cups (360 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Sancocho de Bacalao is a symbol of celebration and family unity in many Caribbean households, often served at Christmas or Easter. Nutritionally, the use of salted cod is a historic preservation method that also concentrates nutrients like omega-3 fatty acids and vitamin D.
