Stewed salmon, Puerto Rican style
Common food
Photo: Wikipedia
This is a hearty Puerto Rican stew where salmon is simmered in a rich, savory tomato-based sofrito sauce, often with olives and capers. The fish becomes tender and flaky, absorbing the complex, tangy-savory flavors of the broth. It's a protein-rich meal with a moderate calorie count, perfect for a satisfying dinner.
Calorie split: 33% protein · 23% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for the deep, comforting fusion of flavors—the briny pop of olives, the tang of tomatoes, and the rich salmon create a uniquely satisfying taste. It's also a versatile one-pot meal that embodies the warm, communal spirit of Puerto Rican home cooking.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium due to olives, capers, and added salt, which may concern those monitoring blood pressure. To mitigate this, rinse the olives and capers before use and use low-sodium broth. As with any fish, it's a common allergen; those with fish allergies must avoid it entirely.
Key benefits
- High-quality protein for muscle maintenance
- Source of heart-healthy omega-3 fatty acids
- Contains fiber from tomatoes and vegetables in the sauce
- Lower in fat compared to many fried fish preparations
- Provides iron from the tomato base
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The use of olives and capers in this stew is a direct culinary legacy of Spanish colonization, showcasing how Mediterranean ingredients were seamlessly woven into the island's native cooking traditions.
Full nutrition (USDA data · scales with serving)
| Water | 70.6 g |
| Energy | 146 kcal |
| Protein | 12.0 g |
| Total lipid (fat) | 7.0 g |
| Carbohydrate, by difference | 8.5 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 131 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 401 mg |
| Sodium, Na | 448 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 18.8 ug |
| Vitamin C, total ascorbic acid | 7.2 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.12 mg |
| Niacin | 4.0 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 56.0 mg |
| Vitamin B-12 | 2.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 34.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 1585 ug |
| Lutein + zeaxanthin | 29.0 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 7.6 ug |
| Vitamin K (phylloquinone) | 4.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 0.71 g |
| SFA 18:0 | 0.17 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.27 g |
| MUFA 22:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.08 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.18 g |
| PUFA 22:5 n-3 (DPA) | 0.05 g |
| PUFA 22:6 n-3 (DHA) | 0.37 g |
| Cholesterol | 31.0 mg |
FAQ
Is this dish spicy?
Traditionally, no. The flavor profile is savory, tangy, and rich from the sofrito and olives, not from chili heat. However, some cooks might add a touch of hot pepper for a personal kick.
Can I use a different type of fish?
Yes, while salmon is specified here, this style of Puerto Rican stew (guisado) is very adaptable. Firm white fish like cod, snapper, or mahi-mahi are excellent substitutes.
What is sofrito?
Sofrito is the aromatic flavor base of many Puerto Rican dishes. It's a blended mixture of ingredients like onions, garlic, peppers, cilantro, and sometimes tomatoes, sautéed in oil to build deep flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.46 kcal/g · 33% calories from protein · 1.3 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.