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Overview

Empanada de Mariscos

Empanadas de Mariscos Chilenas, Chilean Seafood Empanadas

This empanada de mariscos recipe bakes Chile's coastal empanada: a flaky lard pastry folded around a juicy filling of shrimp, mussels, clams and squid, cooked down with onion, red pepper, tomato, white wine and paprika. One serving is about 248 g — one big, golden empanada.

Empanadas reached Chile with Spanish settlers and became the country's national dish, eaten above all at the Fiestas Patrias in September. Along the Pacific coast, cooks fill the same lard pastry with what the sea offers instead of beef pino: the classic mix uses at least four kinds of seafood — mussels and clams for texture, shrimp for sweetness, and often squid or razor clams — cooked with onion, tomato and paprika. Baked empanadas are sealed with a folded edge, while fried ones take the rope crimp — a distinction Chilean cooks still keep.

Pairs well with: Pebre sauce, Chilean salad & a glass of white wine

Provenance

Chile flag Chile

Chile Heritage

Latin America & Caribbean

Time Dedication

1h 30m

60m prep • 30m cook

Batch Yield

8 Servings

478 kcal per serving

1 serving ≈ 248 g

Technical Skill

Intermediate

Intermediate (Pastry & Seafood Filling)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Prime Metabolic Fit

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Occasions: Fiestas Patrias (18 September), family lunches, picnics, coastal lunches, winter lunches Cost: Moderate — about $3–4 per serving at home
Golden baked Chilean empanadas stacked on a plate

Chile Heritage

Photo: Ranstevens, CC BY-SA 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Moderate — about $3–4 per serving at home (USD)

A traditional Chilean baked empanada: lard pastry around a four-seafood filling with onion, tomato and paprika.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 30m
P

Cook the seafood filling and rest the dough

60 minutes (plus cooling the filling)

Dice the onion, pepper and tomato and cook them with paprika, cumin and oregano until soft and fragrant, then add the white wine and the chopped seafood and cook just until the shrimp turn pink — the filling finishes in the oven, so it must stay juicy, not dry. While it cools, rub the warm lard into the flour, add the warm milk, water, salt and beaten egg, and knead into a soft, smooth dough. Rest the dough under a cloth while the filling cools completely.

Maestro Tip: Make the filling first and let it go completely cold. Warm filling melts the pastry from the inside and makes empanadas burst — cold filling is the single most important secret of a good empanada de mariscos.

  1. 1

    Cook the seafood filling

    15 minutes Medium heat, about 160°C (320°F)

    Heat the olive oil in a wide pan over medium heat and cook the diced onion and red pepper for about 5 minutes until soft. Add the tomato, paprika, cumin, oregano, black pepper and salt and cook for 3 minutes until fragrant. Pour in the white wine and let it bubble for 1 minute, then add the shrimp, mussels, clams and squid and cook for 3 to 4 minutes, stirring gently, just until the shrimp turn pink and the squid curls. Take off the heat, stir in the chopped cilantro and cool completely.

    Do not overcook the seafood in the pan — it cooks again inside the pastry. Shrimp that are just pink and squid that has just curled are done; anything more turns rubbery in the oven.

    Done when: Shrimp are pink, squid is curled, and the filling is juicy but not watery.

  2. 2

    Make the dough

    15 minutes Warm liquid, about 40°C (104°F)

    Put the flour and 10 g of the salt in a large bowl. Pour in the warm melted lard and rub it into the flour with your fingers until it looks like coarse crumbs. Add the beaten egg, then the warm milk and warm water a little at a time, kneading for about 5 minutes until you have a soft, smooth dough that does not stick to your hands. Cover with a clean cloth and rest for 20 minutes.

    Warm liquid, not hot, is the trick — hot liquid melts the fat and makes a tough pastry. The dough should feel soft like an earlobe.

    Done when: Dough is smooth, soft and no longer sticky.

  3. 3

    Roll and cut the rounds

    10 minutes No heat — room temperature, about 20°C (68°F)

    Divide the rested dough into 8 equal balls. On a lightly floured surface, roll each ball into a thin round about 20 cm (8 inches) across and about 3 mm thick. Keep the rounds covered with a cloth so they do not dry out.

    Roll from the centre outwards and turn the round a quarter-turn between rolls — that keeps it even and round without stretching.

    Done when: Eight even, thin rounds, about 20 cm across.

  4. 4

    Fill and fold

    15 minutes No heat — room temperature, about 20°C (68°F)

    Spoon about 3 tablespoons of the cold seafood filling just below the centre of each round, keeping the edge clear. Brush the edge with water, fold the dough over into a half-moon and press firmly to seal. Fold the edge over in small pleats, or pinch it into the classic Chilean fold, so the seam sits flat and tight.

    Cold filling, a dry edge and a firm seal are what stop leaks. Drain any loose juice from the filling first — wet filling is the main reason empanadas burst.

    Done when: Each empanada is sealed tight with no gaps and no filling escaping.

  5. 5

    Egg wash and bake

    25 minutes 190°C (375°F)

    Heat the oven to 190°C (375°F). Set the empanadas on a baking tray lined with parchment, leaving space between them. Brush each one all over with the beaten egg wash. Bake for about 25 minutes until deep golden brown and puffed, and the filling inside reaches 63°C (145°F).

    Do not open the oven for the first 15 minutes — the pastry needs steady heat to puff. The egg wash is what gives the deep golden shine.

    Done when: Empanadas are deep golden, puffed and crisp; filling is piping hot.

  6. 6

    Rest and serve

    5 minutes Serving hot, above 60°C (140°F)

    Lift the empanadas onto a wire rack and rest for 5 minutes so the filling settles and the pastry stays crisp. Serve hot, one per person, with pebre sauce on the side.

    Cutting into one too soon lets the juices run out and softens the base — five minutes is enough.

    Done when: Empanadas hold their shape when picked up and steam gently when bitten.

Finishing Touches & Plating

Eat them hot, with pebre spooned over each bite or on the side. The briny seafood, the sweet onion and the smoky paprika are meant to meet in the same mouthful.

Nutritional Physiology & Benefits

Nutrition

Energy

478

kcal / serving

Protein

22g

Complete AA

Carbs

57g

Complex

Fats

17g

Healthy

Per serving (8 servings · 1 serving ≈ 248 g)
Energy478 kcal
Protein22 g
Carbohydrates57 g
Fat17 g
Fibre3.4 g
Sugar3.7 g
Sodium817 mg
Per 100g
Energy193 kcal
Protein9 g
Carbohydrates22.9 g
Fat6.9 g
Fibre1.4 g
Sugar1.5 g
Sodium330 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Shrimp, mussels, clams and squid supply protein, iodine, zinc, selenium and vitamin B12, the onion, pepper and tomato add vitamin C and folate, and the pastry supplies energy from wheat flour. All nutrition values are estimated.

Lean protein from the sea

One empanada carries about 22.4 g of protein from shrimp, mussels, clams and squid, with only about 17.0 g of fat, so it works as a proper lunch that does not feel heavy.

Iodine, zinc and B12 from shellfish

Mussels, clams and squid are rich in iodine, zinc, selenium and vitamin B12 — nutrients that are hard to get from land food in the same amounts — all in one pastry.

Baked, not fried

These empanadas are baked, so the pastry stays light and crisp without the extra oil of frying, and the seafood filling needs no added fat beyond the spoonful of olive oil.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sauces

Pebre sauce

Chile's fresh tomato, onion, cilantro and chilli sauce is the classic partner — its sharp, herby bite cuts through the rich pastry and brightens the briny seafood.

Vegetables

Ensalada chilena (tomato and onion salad)

Thinly sliced tomato and onion with a little oil and salt is the traditional side; its cool acidity balances the warm, buttery pastry in every bite.

Drinks

Chilean white wine

A glass of dry Chilean white wine is the natural pairing — its acidity matches the seafood and the wine already in the filling, while red wine would fight the delicate shellfish.

Full Menus

A light soup starter

A small bowl of clear fish or vegetable soup before the empanada makes a full coastal lunch without overloading the plate, since the pastry itself is already filling.

Complete menu

Serve one hot empanada de mariscos per person with pebre sauce, ensalada chilena on the side and a glass of Chilean white wine; finish with fresh fruit.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Very salty sides

One empanada already carries about 817 mg of sodium, mostly from the shellfish, so salty cured meats, salty cheese or extra soy sauce on the same plate can push sodium far higher. This is general information, not medical advice — ask a clinician about your own sodium limits.

Heavy, creamy desserts straight after

The lard pastry and seafood filling are rich and filling on their own. A heavy cream dessert straight after often feels too much; fresh fruit is a lighter finish. This is general information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsOne empanada with a salad is a complete lunch. It is rich and salty, so balance the rest of the day with lighter foods.
  • ChildrenSuitable from about age 5 in a half portion, once you know the child has no shellfish allergy. Let the empanada cool a little first and skip the pebre for young children.
  • ElderlySoft, easy to chew once cooled slightly, and a good source of protein, iodine and B12. Cut into halves and serve with salad rather than a whole empanada if appetite is small.
  • Pregnant womenSafe when the seafood filling is cooked through to 63°C (145°F) and the empanada is served hot. Shellfish must be fully cooked — never eat raw or undercooked shellfish in pregnancy; ask your clinician if you have concerns.
  • Breastfeeding womenA nourishing, protein-rich meal that fits well during breastfeeding. Drink water alongside it and keep to one empanada because of the salt.
  • AthletesGood after training: about 22.4 g of protein and 56.6 g of carbohydrates per empanada support recovery. Add the tomato salad and a second empanada if you need more energy.
  • Weight gainA good choice — energy-dense, protein-rich and easy to eat. Two empanadas with salad make a substantial lunch.
  • Weight lossWorkable at about 478 calories each, but the pastry is filling. Take one empanada, load the plate with tomato salad, and skip a second one if you are counting calories.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesAbout 56.6 g of carbohydrates per empanada, mostly from the pastry, so portion size matters and blood sugar should be monitored. One empanada with plenty of salad is easier to manage than two; ask your clinician or dietitian for a portion that fits your plan.
  • High blood pressureAt about 817 mg of sodium per serving, this is a salty dish. Skip extra salty sides and keep to one empanada. Ask your clinician about your sodium limit.
  • Kidney diseaseThe dish is high in protein and sodium, and the shellfish adds potassium and phosphorus, all of which may need limiting in kidney disease. This dish may not fit a renal diet — ask your clinician or renal dietitian before eating it.
  • GoutShellfish, especially mussels and clams, are high in purines, so people prone to gout should keep portions moderate and not eat these empanadas often; ask your clinician for personal guidance.
  • Stomach issuesThe rich lard pastry and the onion-heavy filling can feel heavy and may trigger reflux or bloating. Eat a small portion slowly and skip the spicy pebre during a flare-up; ask your clinician if symptoms persist.
  • Cardiovascular diseaseThe pastry is made with lard, so saturated fat is significant even though the seafood itself is lean. An occasional empanada fits most patterns, but it is not an everyday food; ask your clinician about your portion and frequency limits.
  • Fatty liverA rich pastry with lard is high in saturated fat and energy, so keep the portion to one empanada with plenty of salad; ask your clinician or dietitian for guidance.
  • Food allergiesContains gluten (wheat flour), egg, milk and shellfish (shrimp, mussels, clams, squid). Shellfish allergy can be severe — if you have a shellfish allergy, do not eat this dish. If you have a food allergy, confirm every ingredient before eating.
  • Special therapeutic dietsContains gluten, egg, milk and shellfish, so it does not fit gluten-free, egg-free, dairy-free or shellfish-free diets, and the salt needs adjusting for low-sodium plans. Ask your clinician or dietitian to adapt the recipe for your diet.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool completely, then store in an airtight container.
In the fridge
2–3 days in the refrigerator (seafood filling keeps shorter than beef).
In the freezer
Up to 2 months, unbaked or baked; wrap individually and freeze flat.
How to reheat
Reheat in a 180°C (350°F) oven for 10–12 minutes until hot through, to 74°C (165°F); a microwave softens the pastry.
Freezing recommended
Yes — freeze unbaked for the best pastry, then bake from frozen for 5 extra minutes.
Signs it has spoiled
Sour or fishy smell, soft or slimy pastry, or mould on the surface — discard at the first sign.

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