Spanish · Authentic-ish Spanish
Marmitako
345 kcal a serving, against 453 for the traditional version. That is 108 kcal off, or 24%, with 39.4g of protein. Serves 4. 50 minutes.
What the traditional version is
The classic marmitako is diced potato and fresh tuna cooked in a base of onion, choricero or red peppers, garlic and plenty of olive oil. The vegetables are sautéed till they're sweet, potatoes go in next, then fish stock and finally the tuna, cut in large cubes so it cooks just enough. The stew's finished with a few herbs if you're feeling floral.
What changed, and what each change costs
Olive oil for the sofrito measured out at 24g instead of a free pour
The only real extravagance in marmitako is the start, where the onions and peppers get a proper sweating in a river of oil. If you actually weigh out what you're tipping in, you'll realise nobody needs quite that much.
What it costs you. It isn't quite as silky and rich in the mouth - a little less of that shiny film that coats your lips. You'll barely notice, unless you like your stew with a teaspoon of oil swimming on top.
Potato cut from 700g down to 480g, and tuna up from 400g to 560g
Shuffling the ratio is the first trick I use for a stew like this. More tuna, less potato, but the stew still feels hearty. The extra tuna brings up the bite and the protein, and nobody will accuse you of skimping.
What it costs you. If you've come here for a bowl that's all potato, you'll feel a bit short-changed. On the other hand, the fish holds centre stage and stops the whole thing turning to mush. If you're feeling flush, splash out for good tuna - it's now the main event.
Fish stock swapped for water plus a pinch more salt
Unless you've got great fresh fish stock lying about, you'll get by with water and a little more salt. All the flavour comes from the fish and the veg anyway, and you can always toss in a prawn shell if you're feeling clever.
What it costs you. The stew's a bit lighter, a touch less sea-sweet, but nobody besides your Basque grandmother will complain. If you want to cheat, use a low-salt stock cube and own it.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 453 | 345 |
| Protein | 34.8g | 39.4g |
| Fat | 17.8g | 7.4g |
| Saturated fat | 2.8g | 1.2g |
| Carbohydrate | 39.2g | 29.6g |
| Protein per 100 kcal | 7.7g | 11.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Spanish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. fish.
The method is in the book
If you're looking for a dish to show off, marmitako isn't it - it's honest food for cold hands. The difference between this version and the one your Basque mate's mum makes comes down to a couple of glugs of oil and an extra potato. With more tuna in each spoon and the fat kept honest, you'll feel a bit more full and a bit less sleepy after eating. If anyone even notices, I'll eat my own apron.
The quantities and the method for this dish are in Authentic-ish Spanish, along with 57 more. It is not out yet. The swap kit is free in the meantime.