Brazilian fish stew - Dende oil!!
1. Cut the fish into 5 cm cubes, put in a bowl with lime juice + zest, a pinch of salt, cover and put in the fridge.
2. in a large saute pan heat oil over high heat, add onion and salt saute for 3 minutes.
3. lower the heat and add bell pepper, carrot, jalapeno and garlic (4-5 min)
4. add broth, spices, tomato paste. bring to a simmer, add tomatoes, and simmer until carrots are tender.
5.add coconut milk and more salt for taste.
6. nestle the fish in the stew, cover with the sauce, and simmer until the fish is cooked (4-6 minutes)
7. serve with a squeeze of lime and cilantro for garnish.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (361g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 322 | ||
Calories from Fat: 254 (79%) | ||
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Amt Per Serving | % DV | |
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Total Fat 28.3g | 38 % | |
Saturated Fat 24.6g | 123 % | |
Monounsaturated Fat 1.3g | ||
Polyunsanturated Fat 0.5g | ||
Cholesterol 0mg | 0 % | |
Sodium 186.9mg | 6 % | |
Potassium 734.1mg | 19 % | |
Total Carbohydrate 19g | 6 % | |
Dietary Fiber 3.9g | 15 % | |
Sugars, other 15.1g | ||
Protein 4.9g | 7 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 322
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