Season fish with lemon and salt. Set aside Thinly slice onions and seeded bell pepper. Peel,seed and slice tomatoes. Cook onions in olive oil until translucent.Add green pepper and cook 3 minutes.Add tomatoes to pan and cook a few more minutes. Place fish in pan, top with the Dende oil, cover the pan and cook until fish is almost cooked through. Add chopped herbs and red pepper and cook uncovered over high heat to evaporate some of the liquid. Just before serving add the coconut milk and bring almost to a boil. This is a dish from northeast Brazil *Dende is a thick dark orange oil obtained from a palm tree. It is also used in some West African cooking. Note: You may add shrimp to this dish. Recipe by: Miriam P. Posvolsky Posted to MC-Recipe Digest V1 #693 by Leon & Miriam Posvolsky
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|Serving Size: 1 Serving (365g)|
|Recipe Makes: 6|
|Calories from Fat: 114 (43%)|
|Amt Per Serving||% DV|
|Total Fat 12.7g||17 %|
|Saturated Fat 8.1g||40 %|
|Monounsaturated Fat 2.2g|
|Polyunsanturated Fat 1.4g|
|Cholesterol 52.9mg||16 %|
|Sodium 132.6mg||5 %|
|Potassium 856.4mg||23 %|
|Total Carbohydrate 12.2g||4 %|
|Dietary Fiber 2.9g||12 %|
|Sugars, other 9.3g|
|Protein 26.6g||38 %|
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Calories per serving: 264
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