Peixe ao Molho de Dendê

Peixe ao Molho de Dendê is a vibrant Brazilian dish featuring fish cooked in a rich, flavorful sauce made from dendê oil, coconut milk, and spices. This dish is not only delicious but also packed with protein, making it a satisfying meal for any time of the day.

Ingredients

• White fish fillets (e.g., tilapia or cod) - 300 grams
• Dendê oil - 2 tablespoons
• Coconut milk - 200 milliliters
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Red bell pepper - 1, sliced
• Tomato - 1 medium, diced
• Cilantro - 2 tablespoons, chopped
• Lime juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Chili powder - 1 teaspoon

Steps

1. In a large skillet, heat the dendê oil over medium heat.
2. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent.
3. Stir in the sliced red bell pepper and diced tomato, cooking for an additional 5 minutes until softened.
4. Pour in the coconut milk, and season with salt, black pepper, and chili powder. Bring to a simmer.
5. Gently add the fish fillets to the skillet, ensuring they are submerged in the sauce. Cook for about 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Remove from heat, and stir in the lime juice and chopped cilantro.
7. Serve hot with rice or plantains.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 28 g
• Saturated Fat: 20 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Contains healthy fats from dendê oil and coconut milk, beneficial for heart health.

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