A deeply flavorful coastal dish made from tender chunks of albacore tuna, soft-cooked yuca, red onions, and aromatic spices in a lime-scented broth. Served steaming hot and traditionally enjoyed for breakfast or lunch, this Ecuadorian classic supports digestion, muscle recovery, and immune health.
Preparation Time
- Prep time: 15 minutes
- Cook time: 35–40 minutes
- Total time: 50–55 minutes
- Servings: 4 bowls
Ingredients
- 400 g (14 oz) fresh albacore tuna (or skipjack, firm white fish)
- 2 cups yuca (cassava), peeled and cut into chunks
- 1 medium red onion, thinly sliced
- 2 roma tomatoes, chopped
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander (optional)
- Juice of 2 limes
- 1/4 cup fresh cilantro, chopped
- 1 liter (4 cups) filtered water
- Sea salt and black pepper to taste
- Optional toppings: sliced avocado, pickled red onion, green chili
Instructions
- In a pot, cook yuca in salted water until tender (about 20–25 minutes). Remove center fiber. Set aside.
- In another pot, heat olive oil and sauté onion (reserve a small portion raw for garnish), garlic, tomato, cumin, and coriander until soft (5–7 minutes).
- Add water and bring to a boil. Add tuna fillets and simmer for 10–12 minutes until cooked through. Remove, flake gently, and return to the broth.
- Add cooked yuca and simmer for 5 more minutes. Adjust seasoning.
- Finish with lime juice and chopped cilantro. Serve hot with optional toppings.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~320 kcal |
| Protein | ~30 g |
| Fat | ~10 g |
| Carbohydrates | ~25 g |
| Fiber | ~3 g |
| Omega-3 (EPA/DHA) | ~300–400 mg |
| Vitamin C | ~25% DV |
| Potassium | ~600 mg |
| Selenium | ~50 mcg (90% DV) |
Health Benefits
1. High-quality protein and omega-3s
Tuna is rich in EPA and DHA, essential fatty acids that support heart, brain, and eye health, and offers complete protein for tissue repair and muscle function.
Reference: Mozaffarian D & Rimm EB. (2006). Omega-3 fatty acids and cardiovascular risk. JAMA.
2. Digestive support from yuca and onions
Yuca (cassava) contains resistant starch, which supports healthy gut bacteria. Onions are high in prebiotic inulin and quercetin, aiding digestion and immune function.
Study: Slavin JL. (2013). Fiber and prebiotics in gut health. Nutrition.
3. Immune and detoxification properties
Fresh lime and tomatoes add vitamin C and lycopene, supporting antioxidant activity and collagen synthesis. Cilantro contains chelating compounds that may support liver detoxification.
Source: Wallace TC. (2018). Citrus bioflavonoids and immune function. Advances in Nutrition.
Tips for Best Results
- Use fresh tuna for best texture—avoid canned varieties for this traditional stew.
- Slice onions thinly and rinse in lime juice to reduce sharpness and add brightness.
- Boil yuca separately to control cooking and remove the fibrous core before adding to stew.
- Let rest for 5 minutes before serving so flavors settle and meld.
- Serve with avocado for extra potassium and healthy fats.
0 comments on “Fish soup with onions (Ecuador)”Add yours →