AI-generated photo.
Chilean · Chile
Caldillo de congrio
Also called caldillo de congrio
Caldillo de congrio, a dish from Chile.
Pai editors’ mark 4 / 5
Plan, list, and collections
Caldillo de congrio is cooked in Chile as its own dish. Simmer a light vegetable broth and poach the fish in it at the end. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
79
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 34%
- Carbs 40%
- Fat 26%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Suits · High protein
About 27.2 g of protein in the serving.
Watch · Low sodium
About 851 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Potato96 kcal
- White fish fillet84 kcal
- Olive oil62 kcal
- Low-sodium chicken broth32 kcal
- Carrot18 kcal
- Tomato14 kcal
Glycemic load
Estimated glycemic load for this count: 19.7. The bands come from the ingredient table.
Portion
One serving, as written, is about 312 kcal.
Allergens. Fish
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 312 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 312 kcal | 16% |
| Protein | 27.2 g | 54% |
| Carbohydrate | 32.8 g | 12% |
| Fiber | 5 g | 18% |
| Total sugars | 5.5 g | 11% |
| Fat | 9.4 g | 12% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 56 mg | 19% |
| Sodium | 851 mg | 37% |
| Potassium | 1363 mg | 29% |
| Calcium | 62 mg | 5% |
| Iron | 2 mg | 11% |
| Magnesium | 68 mg | 16% |
| Zinc | 1.2 mg | 11% |
| Vitamin A | 422 mcg | 47% |
| Vitamin C | 40.2 mg | 45% |
| Vitamin D | 1.2 mcg | 6% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 31 mcg | 26% |
| Thiamin (B1) | 0.2 mg | 14% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin (B3) · estimate | 11 mg | 69% |
| Vitamin B6 · estimate | 1 mg | 58% |
| Folate | 42 mcg | 11% |
| Vitamin B12 | 1.7 mcg | 71% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium is on the higher side. The swaps below pull it down.
- Fish here is a commonly eaten, lower-mercury choice when fully cooked. Follow your own pregnancy fish guidance.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
White fish fillet4 fillets480 g
Potato3 potatoes500 g
Carrot3 carrots180 g
Tomato3 tomatoes320 g
Garlic4 cloves12 g
Cilantro0.5 cup15 g
Low-sodium chicken broth3.5 cups800 ml
Kosher salt1 tsp4 g
Olive oil2 tbsp30.77 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set a heavy pot over medium heat. For Caldillo de congrio, start here: simmer a light vegetable broth and poach the fish in it at the end.
AI-generated photo.
2Simmer a light vegetable broth and poach the fish in it at the end.
Cook 25 min
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3The liquid should be quiet and the center tender. Stop when this is true of Caldillo de congrio: Simmer a light vegetable broth and poach the fish in it at the end.
AI-generated photo.
4Ladle it into warm bowls. Caldillo de congrio is eaten in Chile as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Caldillo de congrio is done when the thickest piece is tender and the liquid is quiet, not at a hard boil.
If it goes wrong
- Caldillo de congrio looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Caldillo de congrio spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Caldillo de congrio, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Caldillo de congrio is cooked by simmer in Chile. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook seafood until it is done through. This is a common cooking fish or shellfish, not a high-mercury choice.
Allergens in the required list: Fish.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.