Marmitako
Sopas • España
Acerca de Marmitako
Basque tuna and potato stew — fishermen's comfort food
How to Make Marmitako (Traditional & Healthy Version)
Marmitako is a classic Basque stew from the northern coast of Spain, celebrated for its comforting, rustic flavors and nourishing ingredients. Traditionally, this dish was a staple among Basque fishermen, who would prepare it onboard their fishing boats (the 'marmita') as a hearty, warming meal during long days at sea. Marmitako combines fresh tuna (bonito del norte), tender potatoes, sweet bell peppers, tomatoes, and onions, all simmered together to create a rich yet light soup that embodies the spirit of Spanish coastal cuisine. Known for its satisfying but balanced profile, Marmitako is a favorite in Spanish households, especially during the cooler months or when fresh tuna is in season. The stew delivers a wonderful harmony of tender potatoes infused with the flavors of the sea, while the vegetables add sweetness and depth. Marmitako is a perfect choice for anyone seeking an authentic taste of Spain—it's wholesome, easy to prepare, and brings the warmth of Basque tradition to your table. This healthy version of Marmitako focuses on fresh, minimally processed ingredients, retaining all the classic flavors while keeping the calorie count in check. It's a great fit for calorie-conscious eaters who crave traditional Spanish recipes without compromising on taste or nutrition.
Ingredients(for 1 generous bowl (approx. 400 ml))
- 200 g Fresh tuna (bonito) (cut into 2-3 cm cubes)
- 300 g Potatoes (peeled and cut into irregular chunks)
- 1 medium Onion (finely chopped)
- 1 small Green bell pepper (diced)
- 1 small Red bell pepper (diced)
- 2 medium Tomato (peeled and chopped, or use 200 g canned crushed tomato)
- 2 Garlic cloves (finely minced)
- 1 tbsp Extra virgin olive oil
- 500 ml Fish or vegetable broth (low sodium)
- 1 tsp Sweet smoked paprika (pimentón)
- 1 Bay leaf
- to taste Salt
- to taste Black pepper
- 1 tbsp Fresh parsley (chopped, for garnish) - optional
Instructions
- 1
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 3 minutes until softened.
3 minutes
Use extra virgin olive oil for authentic flavor and heart-healthy fats.
- 2
Add the green and red bell peppers and continue to cook for another 2 minutes, stirring occasionally.
2 minutes
Dice peppers evenly for a consistent texture.
- 3
Stir in the minced garlic and cook for 1 minute until fragrant, then add the chopped tomato. Cook for another 3 minutes until the tomato breaks down.
4 minutes
If using canned tomato, drain excess liquid to avoid a watery stew.
- 4
Sprinkle in the sweet smoked paprika and add the bay leaf. Stir well to coat the vegetables.
1 minute
Don’t let the paprika burn—add quickly and mix thoroughly.
Why This Dish is Healthy
This Marmitako recipe is a healthy choice because it uses fresh, nutrient-dense ingredients without heavy sauces or frying. The focus on lean fish and vegetables helps keep calories and unhealthy fats low while maximizing flavor and satiety. It's a great way to enjoy Spanish comfort food that supports weight management, heart health, and overall wellness. The use of olive oil and natural seasoning makes it suitable for most dietary preferences, and it's easy to adapt for specific health goals.
Marmitako is packed with lean protein from tuna, which provides essential amino acids and omega-3 fatty acids beneficial for heart and brain health. The stew includes a variety of vegetables, supplying dietary fiber, vitamin C, potassium, and antioxidants. Potatoes offer slow-release carbohydrates and additional micronutrients. Using extra virgin olive oil adds healthy monounsaturated fats, and the minimal use of oil keeps the calorie count moderate. This dish is naturally gluten-free, low in saturated fat, and rich in essential vitamins and minerals, making it suitable for a balanced diet.
Pro Tips
- 💡Tip 1: Use high-quality, sashimi-grade tuna for the best flavor and texture.
- 💡Tip 2: Slightly cracking potatoes when cutting helps thicken the broth naturally.
- 💡Tip 3: Always add tuna at the end to keep it tender and juicy.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove; avoid microwaving tuna to prevent overcooking. For optimal freshness, add fresh herbs only when serving.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
| Protein | 12.0 g |
| Carbohydrates | 13.0 g |
| Total Fat | 4.0 g |
| Fiber | 2.0 g |