Venezuelan · lunch, dinner
Pisillo de Cazon (Venezuelan Shredded Dogfish Stew)
Guiso de cazón
Video by Recetas Venezolanas on YouTube, in Spanish · Open on YouTube
- Low carb (6.3 g net carbs) but not keto: 53% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
About 37 g protein and 6 g net carbs a serve from flaked cazón cooked down with sweet peppers, onion and herbs, a low-carb main that keeps blood sugar steady.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 14
Method
The cook speaks Spanish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Warm the oil with the onoto (annatto) seeds over medium-low heat for 5–6 minutes, stirring, until the oil turns deep red; don't let the seeds burn. Let it cool, then strain. 1:00
- Rub the cazón all over with the lemon juice to freshen it, then rinse it 3–4 times in clean water. 1:54
- Cover the fish with water in a large pot, bring to the boil, then cover and cook over medium heat for about 15 minutes. Drain and cool, then flake it, removing cartilage and skin. 2:35
- In a large frying pan over medium-high heat, fry the onion in the onoto oil for about a minute, then add the red and green capsicum, ají dulce, spring onion and garlic and sauté 2–3 minutes. 3:27
- Add the flaked cazón and stir it through the sofrito until it takes on the colour. 4:19
- Add the coriander, salt, pepper and fish stock (it is full of flavour, so go easy on the salt). When it boils, lower to medium, cover and cook about 30 minutes, until most of the liquid has been absorbed. 4:30
Tip. Serves 5 (our estimate from 1 kg cazón). Any firm white fish or shark works. In Venezuela it is eaten with rice and fried plantain or used to fill empanadas; a salad or avocado keeps it lower in carbs. Freezes well.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 7%
- Protein 40%
- Fat 53%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High136%
75 µg a serve, mostly from cazón (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High123%
2 g a serve, mostly from vegetable oil (85%). 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 B12 High105%
2.5 µg a serve, mostly from cazón (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.
Vitamin C High92%
83 mg a serve, mostly from red capsicum (46%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High36%
43 µg a serve, mostly from cebollín (44%). 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.
Vitamin E High35%
5.2 mg a serve, mostly from vegetable oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D High25%
5 µg a serve, mostly from cazón (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.
Vitamin B6 High25%
0.4 mg a serve, mostly from cazón (39%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source16%
760 mg a serve, mostly from cazón (68%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source15%
62 mg a serve, mostly from cazón (75%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source11%
44 µg a serve, mostly from red capsicum (32%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 4
Iron9%
1.5 mg a serve, mostly from cazón (61%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A9%
84 µg a serve, mostly from red capsicum (56%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc8%
0.8 mg a serve, mostly from cazón (66%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium4%
47 mg a serve, mostly from cazón (41%). 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 Recetas Venezolanas; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.