Tainha Recheada

Tainha Recheada is a delightful Brazilian dish featuring stuffed mullet, bursting with flavors from fresh herbs and spices. This high-protein seafood dish is perfect for a healthy and satisfying meal.

Ingredients

• Mullet fish (tainha) - 500 grams, cleaned and filleted
• Cooked quinoa - 100 grams
• Chopped fresh parsley - 30 grams
• Chopped fresh cilantro - 30 grams
• Garlic cloves - 2, minced
• Lemon juice - 30 ml
• Olive oil - 30 ml
• Salt - 5 grams
• Black pepper - 2 grams
• Cherry tomatoes - 100 grams, halved
• Red onion - 50 grams, finely chopped
• Capers - 15 grams, drained
• Pine nuts - 30 grams, toasted

Steps

1. Preheat the oven to 180°C (350°F).
2. In a mixing bowl, combine cooked quinoa, parsley, cilantro, garlic, lemon juice, olive oil, salt, black pepper, cherry tomatoes, red onion, capers, and pine nuts. Mix well to create the stuffing.
3. Place the mullet fillets skin-side down on a baking sheet lined with parchment paper.
4. Spoon the stuffing evenly onto the fillets, then fold them over to encase the filling.
5. Drizzle a little olive oil on top of the stuffed fish and season with additional salt and pepper if desired.
6. Bake in the preheated oven for 25-30 minutes or until the fish is cooked through and flakes easily with a fork.
7. Remove from the oven and let it rest for a few minutes before serving.

Nutrition

• Calories: 500
• Protein: 40 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 25 g
• Saturated Fat: 3 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

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

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