Fish: nutrition and flavor

Lita Palomares
Posted September 15, 2016 from Peru
"The food not only plays the role of nurturing and satisfying our appetite, it is also an opportunity to share relationships and social experiences"

I was born in Chimbote, a city in the coast of Peru, known for its port activity and for being an important seat of the fishing and steel industry in my country. Peru is known worldwide as one of the ten mega-diverse countries due to its rich biological diversity in ecosystems, landscapes, species, genetic resources and cultural diversity. In wildlife, it is the first in quantity of fish species (about 2,000 species of marine and inland waters, 10% of total worldwide). Therefore, biodiversity is one of the main sources of food security in my country.

Being born in Chimbote, I love fish and one of my favorite dishes is "Escabeche de Pescado" or "Marinated Fish"; it is not only known for being delicious, but due to its high nutritional value: a serving of marinated fish provides us: 689 kcal energy, 30.5 g of protein and 4.2mg of iron. As Peru is still a country where unfortunately there are about one million children under five years with anemia and more than 400,000 chronically malnourished, a nutritious and balanced dish like marinated fish is an excellent choice to prepare our menu.

If you want to try marinated fish, follow these steps and enjoy it: First, boil the sweet potatoes and eggs. Then wash the fish, cut garlic and season with pepper and salt; breading with flour and fry in vegetable oil. After, cut the onion in large slices, add water and boil for five minutes. Then, toast in vegetable oil yellow pepper and garlic; add onion, green peppers into strips, pepper, red vinegar, salt and oregano. Boil for a moment. Then add the fried fish and let it stand with the seasoning. Finally, serve the marinated fish with rice or sweet potato, eggs, olives and lettuce.

Being Nutritionist by profession, I believe that a healthy diet is the cornerstone for optimal health and a good quality of life, and the food not only plays the role of nurturing and satisfying our appetite, it is also an opportunity to share relationships and social experiences.

Comments 3

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Tamarack Verrall
Sep 16, 2016
Sep 16, 2016

Hi Lita,

You have just inspired me to get more creative and nutritional with my cooking. This looks mouth-watering! Thanks.


Enmita Marin
Sep 19, 2016
Sep 19, 2016

Excelent article about Peruvian food. It so great to have the "vision" of an nutritionist and Chimbotana woman. 

a big hug for you Lita. 

Sep 20, 2016
Sep 20, 2016

Lita. Thanks for this juicy recipe and your loving words. I feel a sense of carefree and a wish of integrity as a way to get people close to each other through good food and healthy nutrition. Also nutrition is in our thoughts and words. Thanks again!!