Panamanian food is unpretentious and filling, shaped by Spanish, African, and Caribbean influences. It's not a cuisine that gets much international attention, but eating well here is easy and cheap if you know what to look for.
Sancocho is the national dish — a thick chicken stew with yuca, ñame (yam), culantro (a pungent herb related to coriander), and whatever vegetables are to hand. Panamanians swear it cures hangovers. You'll find it everywhere, from roadside stalls to sit-down restaurants.
Ceviche is a staple on both coasts. Corvina (white sea bass), shrimp, and octopus are the common bases, marinated in lime juice with onion and ají chombo (a fiery Scotch bonnet-type pepper). Order it at any decent seafood place.
Carimañolas are deep-fried yuca rolls stuffed with seasoned ground meat. They're sold as street food and in bakeries, and are one of the better things to eat on the go. Empanadas (fried or baked, meat or cheese-filled) are similarly ubiquitous.
Arroz con pollo (rice with chicken) and ropa vieja (shredded beef with tomatoes and peppers) are everyday staples. Patacones — twice-fried green plantain slices — come with almost everything.
In the Chiriquí region, look for mono (a tamale variant: yuca dough stuffed with rice, beans, and chicken, wrapped in bijao leaves) and the region's world-class coffee. The Geisha variety grown around Boquete commands some of the highest prices of any coffee in the world.
Panama City has a serious restaurant scene. Casco Viejo in particular has good Panamanian-fusion restaurants alongside more casual spots. For cheaper food, look for fondas (basic lunch spots) serving a set meal — usually soup, rice, protein, and a drink — for $3–5.