Stewed salmon, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A robust and flavorful dish where tender salmon is simmered in a rich, aromatic tomato-based sauce with traditional Puerto Rican seasonings and vegetables. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 4 (6 oz) salmon fillets - 1 tbsp olive oil - 1/2 cup sofrito (store-bought or homemade) - 1/2 cup tomato sauce - 1/4 cup water or fish broth - 1/4 cup sliced green olives with pimentos - 1/4 cup chopped cilantro - 1/2 tsp adobo seasoning - 1/4 tsp sazón with annatto (optional) - Salt and black pepper to taste Instructions: 1. Season salmon fillets with adobo seasoning, salt, and pepper. 2. Heat olive oil in a large skillet or pot over medium heat. Add sofrito and cook for 2-3 minutes until fragrant. 3. Stir in tomato sauce, water/broth, green olives, and sazón (if using). Bring the sauce to a gentle simmer. 4. Carefully place salmon fillets into the simmering sauce. Cover and cook for 10-15 minutes, or until salmon is cooked through and flakes easily. 5. Stir in fresh cilantro just before serving. Serve hot, often with white rice.
Per 100g reference serving, Stewed salmon, Puerto Rican style provides 146 kcal of energy, 12g protein (33% of calories), 8.47g total carbohydrates (23% of calories, including 1.3g dietary fiber and 1.27g sugars), and 7.02g total fat (44% of calories).
Vitamins Profile in Stewed salmon, Puerto Rican style (Per 100g)
Track how Stewed salmon, Puerto Rican style contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 7.2 mg | 8% DV |
| Vitamin D (D2 + D3) | 7.6 µg | 38% DV |
| Vitamin B12 (Cobalamin) | 2.33 µg | 97.1% DV |
| Vitamin A (RAE) | 12 µg | 1.3% DV |
| Vitamin E (Alpha-Tocopherol) | 1.35 mg | 9% DV |
| Vitamin K (Phylloquinone) | 4.8 µg | 4% DV |
| Vitamin B1 (Thiamin) | 0.043 mg | 3.6% DV |
| Vitamin B2 (Riboflavin) | 0.124 mg | 9.5% DV |
| Vitamin B3 (Niacin) | 3.96 mg | 24.7% DV |
| Vitamin B6 (Pyridoxine) | 0.279 mg | 16.4% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
| Choline | 56 mg | 10.2% DV |
| Preformed Retinol | 9 µg | 1% DV |
| Beta-Carotene | 34 µg | 0.9% DV |
| Lutein + Zeaxanthin | 29 µg | 0.3% DV |
| Lycopene | 1585 µg | 15.8% DV |
Minerals & Electrolytes in Stewed salmon, Puerto Rican style (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.84 mg | 4.7% DV |
| Calcium (Ca) | 131 mg | 10.1% DV |
| Magnesium (Mg) | 29 mg | 6.9% DV |
| Potassium (K) | 401 mg | 8.5% DV |
| Zinc (Zn) | 0.58 mg | 5.3% DV |
| Selenium (Se) | 18.8 µg | 34.2% DV |
| Phosphorus (P) | 215 mg | 17.2% DV |
| Copper (Cu) | 0.112 mg | 12.4% DV |
| Sodium (Na) | 448 mg | 19.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.372 g | 74.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.18 g | 36% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.188 g | 11.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.3 g | 9.3% DV |
| Monounsaturated Fat (MUFA) | 2.69 g | 9% DV |
| Polyunsaturated Fat (PUFA) | 2.2 g | 11% DV |
| Saturated Fat (SFA) | 1.06 g | 5.3% DV |
| Dietary Cholesterol | 31 mg | 10.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Stewed salmon, Puerto Rican style contains 146 calories (kcal), 12g of protein, 8.47g of carbohydrates (1.3g fiber, 1.27g total sugars), and 7.02g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Stewed salmon, Puerto Rican style has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 2.97 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Stewed salmon, Puerto Rican style: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Stewed salmon, Puerto Rican style by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.