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Arroz a La Tumbada
Mariscos • Mexico
About Arroz a la Tumbada
Arroz caldoso con mariscos y pescado al estilo jarocho, perfumado con epazote.
How to Make Arroz a la Tumbada (Traditional & Healthy Version)
Arroz a la Tumbada is a beloved seafood rice dish from the vibrant coastal state of Veracruz, Mexico. This traditional recipe brings together a medley of fresh seafood, aromatic vegetables, and long-grain rice simmered in a rich, tomato-based broth. The result is a flavorful, nourishing meal that captures the essence of Mexican coastal cuisine. Arroz a la Tumbada is often compared to a rustic seafood paella, but it boasts distinctly Mexican ingredients and seasoning, including epazote and chipotle, delivering a subtle heat and herbal depth. The dish has deep roots in the everyday life of Veracruz, where fishermen would prepare it using the day's catch. Its communal nature makes it perfect for sharing with friends or family, and it is commonly served during special occasions or casual gatherings. The combination of shrimp, fish, and other seafood with rice makes it both satisfying and balanced, offering a delightful taste of Mexico’s culinary heritage. Choosing this healthy, traditional version allows you to enjoy all the authentic flavors without excess calories, making it ideal for those mindful of nutrition.
Ingredients(for 1 medium bowl (about 300g))
- 1/2 cup Long-grain white rice (arroz)
- 100g Fresh shrimp, peeled and deveined (camarón)
- 100g Firm white fish fillet, cubed (robalo or similar)
- 50g Squid rings (calamar)
- 50g Clam meat (almeja)
- 1 tablespoon Olive oil
- 1 medium Roma tomato, chopped (jitomate)
- 1/4 cup White onion, finely chopped (cebolla blanca)
- 2 Garlic cloves, minced (ajo)
- 1/4 cup Red bell pepper, diced (pimiento morrón)
- 1 Epazote leaf (optional, for authenticity) - optional
- 2 cups Fish stock or low-sodium chicken broth (caldo de pescado)
- 2 tablespoons Chopped cilantro (cilantro fresco)
- 1/2 Chipotle pepper in adobo (for mild heat) - optional
- to taste Salt and black pepper
- To serve Lime wedges (lima) - optional
Instructions
- 1
Rinse the rice under cold water until the water runs clear. Drain well.
2 minutes
Rinsing removes excess starch, leading to fluffy rice.
- 2
Heat olive oil in a deep skillet or cazuela over medium heat. Sauté the onion, garlic, and red bell pepper for 3-4 minutes until softened.
4 minutes
Use a traditional clay pot (cazuela) for authentic flavor.
- 3
Add the chopped tomato and chipotle pepper. Cook for another 3 minutes, stirring frequently, until the tomato starts to break down.
3 minutes
Crush tomatoes with the back of your spoon for a smoother base.
- 4
Stir in the rinsed rice and toast for 2 minutes, allowing the grains to absorb the flavors.
2 minutes
Don’t skip toasting the rice—this step enhances aroma.
Why This Dish is Healthy
This healthy Arroz a la Tumbada recipe uses minimal oil, lean cuts of seafood, and plenty of fresh vegetables, making it lower in calories and saturated fat than traditional versions. It’s a nutrient-dense dish that offers high protein, promotes satiety, and supports heart health. The moderate portion of rice ensures you get sustained energy without spiking blood sugar, making it a smart choice for anyone focused on weight management and balanced eating.
Arroz a la Tumbada delivers a well-balanced nutritional profile, providing lean protein from an assortment of seafood, complex carbohydrates from rice, and healthy fats from olive oil. Each serving contains just 150 calories, 11g protein, 18g carbs, and only 4g fat. Seafood is an excellent source of omega-3 fatty acids, selenium, and vitamin B12. The inclusion of vegetables and herbs like tomatoes, peppers, and cilantro adds antioxidants, fiber, and vital micronutrients for overall wellness.
Pro Tips
- 💡Tip 1: Use the freshest seafood available for the best flavor and texture.
- 💡Tip 2: Toasting the rice before adding broth brings out a nutty aroma.
- 💡Tip 3: Add the seafood only at the end to prevent overcooking and dryness.
Storage & Serving
Store cooled leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop with a splash of broth to restore texture. Avoid freezing, as seafood may become rubbery.
Best served: Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 150.0 kcal |
| Proteínas | 11.0 g |
| Carbohidratos | 18.0 g |
| Grasas totales | 4.0 g |
| Fibra | 1.0 g |





