Spanish · lunch, dinner
Marmitako (Basque Tuna and Potato Stew)
Video by Spain on a Fork on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
Each serve has about 180 g of tuna for around 60 g of protein, plus selenium and vitamin B12, with potato, peppers and tomato for vitamin C and fibre and olive oil as the only fat.
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Ingredients 15
Method
Tap a time to watch that step in the video.
- Mince the garlic, finely dice the onion and both peppers, and cut the potato into small cubes. 0:28
- Heat the olive oil in a large pot over medium heat. Cook the onion and garlic for about 4 minutes until translucent, add the peppers for 5 minutes, then the potatoes for 2 minutes. 0:49
- Stir in the diced tomatoes, salt, pepper, thyme and smoked paprika and cook for 2 minutes. 1:27
- Turn the heat to high, add the white wine and let it bubble for about 4 minutes, then pour in the fish broth. Bring to a boil, cover and simmer on low for 20–25 minutes. 1:43
- Season the tuna with salt and pepper and cut it into ½-inch cubes. Stir it into the stew, cover and cook for 10 minutes more. 2:10
- Ladle into shallow bowls and garnish with fresh parsley. 2:58
Tip. Use firm tuna steaks and do not overcook them once added. Bonito is the traditional Basque fish; salmon also works. Easily doubled for 4.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 23%
- Protein 36%
- Fat 41%
Low carb: under 26% of the energy is from carbs.
Lower-carb idea. About 63% of the 37 g of net carbs come from the yukon Gold potato. To cut carbs, try cauliflower, celeriac or turnip instead.
One serve has about 63% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High711%
17 µg a serve, mostly from fresh tuna fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High307%
169 µg a serve, mostly from fresh tuna fillets (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High142%
2.4 mg a serve, mostly from fresh tuna fillets (68%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High122%
110 mg a serve, mostly from red bell pepper (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High55%
66 µg a serve, mostly from fresh parsley (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High49%
0.8 g a serve, mostly from fresh tuna fillets (69%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E High42%
6.3 mg a serve, mostly from virgin Spanish olive oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium High40%
1890 mg a serve, mostly from yukon Gold potato (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium High40%
169 mg a serve, mostly from fresh tuna fillets (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron High28%
5 mg a serve, mostly from fresh tuna fillets (36%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate High23%
90 µg a serve, mostly from yukon Gold potato (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High20%
2.2 mg a serve, mostly from fresh tuna fillets (50%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A Source18%
161 µg a serve, mostly from red bell pepper (37%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D Source18%
3.6 µg a serve, mostly from fresh tuna fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
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Calcium7%
95 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.