Coastal Sancocho

Coastal Sancocho
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Cooking for Latinos with Diabetes, 2nd Edition. Recipe Credit: . Photo Credit: Renee Comet.
Sancocho is a type of latin american stew made with meat and root vegetables. This recipe uses heart-healthy fish instead of beef for a flavorful dish that is low is saturated fat.
  • Prep time
    20 min
  • Cook time
    50 min
  • Servings
    8 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 205

  • Total Fat 3g
    • Saturated Fat 0.5g
    • Trans Fat 0g
  • Cholesterol 25mg
  • Sodium 200mg
  • Total Carbohydrate 31g
    • Dietary Fiber 3g
    • Total Sugars 5g
  • Protein 14g

Choices/Exchanges: 2 Starch, 1 Lean meat



  • garlic (minced)
    1 clove
  • onion (peeled and finely chopped, divided use)
  • finely chopped sweet or hot red pepper
    1/4 cup
  • chopped fresh cilantro (divided use)
    1 tbsp plus 1/2 cup
  • clam juice
    2 cup
  • water
    4 cup
  • cassava (yuca) (peeled and cut into 4 pieces)
    1 lbs
  • skim milk
    1 tbsp
  • potatoes (peeled and cut into chunks)
    2 med
  • carrots (cubed)
    2 med
  • ripe plantain (cut into 1-inch pieces)
  • firm-fleshed white fish (such as halibut, sea, bass, or cod) (cut into bite-sized pieces)
    1/2 lbs
  • olive oil
    1 tbsp
  • fillet of sole (cut into bite-sized pieces)
    1/2 lbs
  • lime juice
    1/2 tsp
  • fresh or frozen peas
    1/2 cup
  • finely chopped cabbage
    1/2 cup


  1. Heat oil in large stockpot and sauté 1/2 of the onion, garlic, pepper, and 1 Tbsp cilantro for 3–4 minutes. Add clam juice and water and bring to a boil.

  2. Add cassava and milk, cover, and simmer for 20 minutes.

  3. Add potatoes, carrots, plantain, fish, and lime juice and simmer for 15 minutes. Add peas and cabbage and simmer 5 minutes.

  4. Combine the other half of the onion and 1/2 cup cilantro in small bowl. Garnish each soup serving with 1 Tbsp mixture.