Panamanian seafood stew recipe are a tasty, low-cost dish that combines fresh seafood with coconut milk, vegetables and spices. It’s a staple on Panama’s coastal areas and provides a filling meal at a price that everyone can afford. Using locally available seafood, including fish, shrimp and clams, the Panamanian seafood stew recipe can be flexible with what’s affordable and in season. This keeps the cost down but still delivers a filling meal.
Another benefit of the Panamanian Seafood Stew recipe is that it can be prepared in bigger batches so it is ideal for social gatherings. Since the ingredients can vary according to what is most affordable, it’s a quick way to stretch your budget while getting protein from seafood. To get the most out of your purchase, freeze portions for future meals.
Storing the Panamanian Seafood Stew recipe properly helps keep it fresh. The stew may be refrigerated for at least 3 days in an airtight container after cooking. In case you wish to store it much longer, freeze it. Portion the stew into freezer-safe containers, allowing for expansion at the top. When ready to eat, defrost in the fridge overnight and reheat on stove to maintain the seafoods flavor. Proper storage saves time and prevents ingredients from going to waste.
Focusing on affordability and using smart storage, the Panamanian Seafood Stew recipe is a versatile, economical way to enjoy the flavors of Panama’s coastal cuisine.
Ingredients For the Panamaian Seafood Stew Recipe
Mixed Seafood (shrimp, mussels, clams, squid, and/or fish)
Chopped Large Onion
Minced Cloves Garlic
Chopped Bell Pepper
Chopped Carrot
Chopped Potatoes
Coconut Milk
Seafood or Vegetable Broth
Ground Cumin
Dried Oregano
Smoked Paprika
Salt
Black Pepper
Olive Oil
Chopped Fresh Cilantro
Cooking Instructions For the Panamaian Seafood Stew Recipe
- Heat olive oil in a large pot or Dutch oven over medium-high heat.
- Add the onions and sauté until they are soft and translucent, for about 2-3 minutes.
- Add the garlic and sauté for an additional minute, until fragrant.
- Add the bell pepper and carrot, and continue to sauté for another 3-4 minutes, or until they are soft.
- Add the potatoes, coconut milk, and broth, along with the cumin, oregano, smoked paprika, salt, and black pepper. Stir well.
- Bring the mixture to a simmer and let it cook for about 15-20 minutes or until the potatoes are soft.
- Add the mixed seafood and cook for an additional 5-7 minutes, or until the seafood is cooked through.
- Adjust seasoning to taste and garnish with fresh cilantro.
- 5 Way to Eat Healthy in Panama
- Panama has fresh, local ingredients that are easy on the diet. A wealth of tropical fruits, vegetables and fresh seafood makes Panama a food culture conducive to a healthy lifestyle. Five healthy ways to eat while enjoying Panamanian cuisine:
5 Ways to Get More From Panama Food and Eat Healthy
First, embrace the local produce. Panama’s tropical climate means fresh fruits and vegetables are available year round. From mangos, pineapples and bananas to avocados, tomatoes and plantains, the markets scream with colorful, nutrient-packed goodies. Including these fresh ingredients in meals provides a healthy diet of vitamins, fiber and antioxidants. Eatin’ locally grown fruits and vegetables supports local farmers and provides fresh, minimally processed foods.
Second, focus on fresh seafood. Panama is bounded by the Pacific Ocean and the Caribbean Sea. Fish like sea bass, snapper and mackerel are staples in Panamanian food, & shellfish and shrimp. Seafood offers lean protein and the important omega-3 essential fatty acids required for heart health. Grilled or baked seafood dishes like Corvina (sea bass) or Ceviche can provide filling meals with little fat.
Third, incorporate whole grains like rice and beans into your meals. Brown rice or even wild rice are excellent alternatives to refined white rice; beans offer a great source of plant based protein and fiber. A classic Panamanian dish like Gallo Pinto (rice and beans) can be prepared with little oil and little salt. The rice and beans combine to provide complete protein and nutrients.
Fourth, be mindful of how food is prepared. In Panama most traditional dishes are fried, like Patacones (fried green plantains) or Hojaldras (fried dough). Although these are delicious, avoid fried foods and go for grilling, baked or steamed foods whenever you can. For example, grilled meats and seafood, stewed beans and roasted vegetables are healthier options that still pack flavor. Reducing the use of oil, butter and heavy sauces may also keep meals light and healthy.
Fifth, stay hydrated with natural beverages. Panama is known for its fresh fruit juices, often made with pineapple, mango and papaya. While these juices can be healthy, make sure they are freshly made juices without added sugars. Another popular healthy option is coconut water (it contains natural electrolytes and hydration). Also try: Panama’s traditional drink Chicha de Saril, made with hibiscus flowers and with little or no sugar.
Focusing on fresh produce, lean proteins, whole grains, using mindful cooking and hydrating with natural beverages, eating healthy in Panama can be easy and fun. The variety of healthy, local ingredients means one can enjoy the country’s culinary offerings while following a healthy diet.
FAQ For the Panamanian Seafood Stew Recipe
Q: What types of seafood are typically used in a Panamanian Seafood Stew recipe?
A: A Panamanian Seafood Stew recipe often includes a variety of fresh seafood, such as shrimp, fish, clams, and squid. The seafood is selected based on availability and personal preference, but it usually consists of a mix of shellfish and firm white fish like snapper or sea bass. The combination of different seafood provides a depth of flavor and texture that enhances the richness of the stew. The seafood is simmered in a broth made with tomatoes, coconut milk, and spices, allowing all the flavors to meld together beautifully in a traditional Panamanian Seafood Stew recipe.
Q: What makes the broth in a Panamanian Seafood Stew recipe unique?
A: The broth in a Panamanian Seafood Stew recipe is rich and flavorful, often made with a combination of tomatoes, coconut milk, and local spices. Coconut milk adds a creamy texture and subtle sweetness, balancing the acidity of the tomatoes and enhancing the flavors of the seafood. Spices such as cumin, paprika, and cilantro are commonly used, giving the broth an aromatic and slightly spicy profile. This unique blend of ingredients creates a broth that is both hearty and comforting, making it the perfect base for the seafood in a Panamanian Seafood Stew recipe.
Q: Can I make a Panamanian Seafood Stew recipe using frozen seafood?
A: Yes, a Panamanian Seafood Stew recipe can be made with frozen seafood, although fresh seafood is preferred for the best flavor and texture. If using frozen seafood, it’s important to thaw it completely before adding it to the stew to avoid adding extra water to the broth. Frozen seafood can still absorb the rich flavors of the coconut milk and tomato-based broth, but fresh seafood generally has a firmer texture and a more pronounced flavor. Whether using frozen or fresh, the seafood will still be enhanced by the aromatic spices and ingredients in a traditional Panamanian Seafood Stew recipe.
Q: How long does it take to cook a Panamanian Seafood Stew recipe?
A: A Panamanian Seafood Stew recipe typically takes about 45 minutes to an hour to prepare and cook. The broth, made from tomatoes, coconut milk, and spices, is simmered first for about 20-30 minutes to allow the flavors to develop fully. Once the broth is ready, the seafood is added, which only requires about 10-15 minutes to cook through, depending on the type and size of the seafood. It’s important to avoid overcooking the seafood, as it can become tough and rubbery. The result is a delicious, flavorful Panamanian Seafood Stew recipe that’s ready in under an hour.
Q: What are some traditional side dishes to serve with a Panamanian Seafood Stew recipe?
A: A Panamanian Seafood Stew recipe is often served with side dishes that complement its rich and hearty flavors. White rice is the most common accompaniment, helping to soak up the flavorful broth and adding a mild base to balance the stew’s spices. Fried plantains, either sweet or savory, are another popular side, providing a crispy contrast to the soft textures of the seafood. Some may also serve the stew with corn tortillas or yuca fries for added variety. These sides help create a complete and satisfying meal when paired with a Panamanian Seafood Stew recipe.
Panamanian Seafood Stew
Equipment
- Large stockpot
- Wooden Spoon
- cutting board
- Chef's knife
- Measuring cups and spoons
- Blender (optional)
- ladle
- serving bowls
Ingredients
- 2 pounds mixed seafood (shrimp, mussels, clams, squid, and/or fish)
- 1 large onion chopped
- 3 garlic cloves minced
- 1 bell pepper chopped
- 1 carrot chopped
- 2 potatoes chopped
- 2 cups coconut milk
- 2 cupd seafood or vegetable broth
- 1 tbsp ground cumin
- 1 tbsp dried oregano
- 1 tbsp smoket paprika
- salt and black pepper to taste
- 2 tbsp olive oil
- 2 tbsp fresh cilantro chopped
Instructions
- Heat olive oil in a large pot or Dutch oven over medium-high heat.
- Add the onions and sauté until they are soft and translucent, for about 2-3 minutes.
- Add the garlic and sauté for an additional minute, until fragrant.
- Add the bell pepper and carrot, and continue to sauté for another 3-4 minutes, or until they are soft.
- Add the potatoes, coconut milk, and broth, along with the cumin, oregano, smoked paprika, salt, and black pepper. Stir well.
- Bring the mixture to a simmer and let it cook for about 15-20 minutes or until the potatoes are soft.
- Add the mixed seafood and cook for an additional 5-7 minutes, or until the seafood is cooked through.
- Adjust seasoning to taste and garnish with fresh cilantro.
1 comment
The Panamanian seafood stew was an absolute delight!