Ensopado de Frutos do Mar

Ensopado de Frutos do Mar is a comforting Brazilian seafood stew, brimming with the fresh flavors of the ocean and aromatic spices. This dairy-free dish brings together a medley of seafood in a rich, savory broth that is perfect for sharing.

Ingredients

• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, diced
• Red bell pepper - 1, diced
• Tomato - 2 medium, diced
• Cilantro - 2 tablespoons, chopped
• Fish stock - 500 ml
• Coconut milk - 200 ml
• Shrimp - 200 grams, peeled and deveined
• Squid - 150 grams, cleaned and sliced
• Mussels - 150 grams, cleaned
• Lime juice - 1 tablespoon
• Sea salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1 teaspoon (optional)

Steps

1. In a large pot, heat the olive oil over medium heat. Add the minced garlic and diced onion, sautéing until the onion becomes translucent.
2. Add the diced red bell pepper and cook for an additional 3-4 minutes.
3. Stir in the diced tomatoes and cook until they begin to soften, about 5 minutes.
4. Pour in the fish stock and bring to a gentle simmer. Let it cook for 5 minutes to allow the flavors to meld.
5. Add the coconut milk and stir well to combine. Season with sea salt, black pepper, and red pepper flakes if using.
6. Add the shrimp, squid, and mussels to the pot. Cover and cook for 5-7 minutes, or until the seafood is cooked through and the mussels have opened.
7. Remove from heat and stir in the lime juice and chopped cilantro.
8. Serve hot, garnished with extra cilantro if desired.

Nutrition

• Calories: 420
• Protein: 35 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 850 mg
• Cholesterol: 200 mg
• Total Fat: 20 g
• Saturated Fat: 8 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• High in protein, making it great for muscle repair and growth.

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