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moqueca-bahia-fish-stew

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Recipe

Yield : Serves 4

Ingredients

  • 2 pounds fish steaks, such as halibut, monkfish, tilefish, or swordfish
  • Salt and freshly ground white pepper, to taste
  • 3 tablespoons fresh lime juice
  • 3 tablespoons olive oil
  • 2 medium onions, chopped
  • 1 medium red bell pepper, cored, seeded, deveined, and chopped
  • 1 medium green bell pepper, cored, seeded, deveined, and chopped
  • 1 garlic clove crushed
  • 3 large ripe tomatoes, peeled, seeded, and chopped
  • 1 pound hubbard (winter squash) or pumpkin, peeled and cut into ½-inch cubes
  • 1 cup fresh or canned unsweetened coconut milk
  • 1 tablespoon good-quality dende oil (palm oil) (see Note)
  • 2 green plantains, peeled and sliced into l-inch-thick rounds
  • ½ cup chopped fresh cilantro
  • 4 scallions, chopped (include some of the green)
  • Boiled rice and hot pepper sauce, for serving

Directions

Season the fish with salt and pepper and drizzle with 2 tablespoons of the lime juice. Set aside.

In an ovenproof casserole, heat the olive oil over medium heat. Add the onions and sauté until wilted, about 5 minutes. Add the red and green peppers and garlic and sauté until wilted, about 8 minutes. Add the tomatoes and squash and bring to a simmer. Stir in the coconut milk and dende oil and bring to a simmer. Add the plantains and cilantro, season with salt and pepper, and bury the fish in the sauce. Bake for 20 minutes until the fish flakes easily. Stir in the remaining 1 tablespoon lime juice and sprinkle with the scallions. Serve with rice and hot pepper sauce.

Notes

Dende oil is a rich, orange-colored, palm oil and is used as a flavoring. It is high in cholesterol so use sparingly. You can find it at Brazilian and Latin American food stores.


© 1997 Christopher Idone
 

Nutritional Information

Nutrients per serving (% daily value)

Nutritional information is based on 1/8 teaspoon added salt per serving and does not include boiled rice and hot sauce, for serving.

721kcal (36%)
79mg (8%)
116mg (193%)
310mcg RAE (10%)
2048mg
168mg
52g
20g
6g
54g
88mg (29%)
526mg (22%)
17g (87%)
36g (55%)
6mg (31%)
 

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