Tostones con bacalao
Tostones con bacalao is a beloved Caribbean appetizer featuring twice-fried green plantain discs topped with savory, shredded salt cod. This dish is a staple in Puerto Rican, Dominican, and Cuban cuisine, often served as a tapa or party food.
🍽️ Nutrition at a glance
This dish is high in carbohydrates from the plantains and provides a good source of protein from the codfish. A typical serving offers a balance of energy, protein, and essential minerals like potassium and iron, with a calorie range of approximately 250-350 kcal.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 18 g |
| Carbs | 35 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Potassium | 450 mg |
| Vitamin B6 | 0.4 mg |
| Vitamin C | 15 mg |
| Iron | 1.5 mg |
| Magnesium | 45 mg |
| Phosphorus | 180 mg |
| Niacin (B3) | 3 mg |
| Selenium | 12 mcg |
Per 1 serving (approx. 150 g, including 4-5 tostones and bacalao topping) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a perfect example of how African, Indigenous, and Spanish culinary traditions fused in the Caribbean. Nutritionally, the green plantains provide resistant starch, which acts like a prebiotic fiber for gut health.
