Рецепт Bahian Style Fish Stew (Moqueca De Peixe)

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Порций: 4

Ингредиенты

Cost per serving $4.79 view details
  • 4 x Fresh cilantro sprigs
  • 1 med Tomato quartered
  • 1 sm Green pepper seeded
  • 1 x Onion quartered Salt to taste Freshly-grnd black pepper to taste
  • 2 lb Haddock or possibly other hard white-fleshed fish
  • 1/4 c. Dry shrimp soaked (available in Brazilian or possibly Asian markets)
  • 4 Tbsp. Fresh lemon juice
  • 1/2 c. Coconut lowfat milk
  • 2 Tbsp. Dende (palm oil, available in Brazilian markets) Malagueta peppers for serving (available in Brazilian markets)

Инструкции

  1. In workbowl of a food processor chop cilantro, tomato, green pepper and onion to a coarse paste. Heat paste in a large heavy skillet over low heat for 15 min. Season to taste with salt and pepper. Add in haddock and liquid removed shrimp. Cover and simmer 5 to 7 min. Add in lemon juice, coconut lowfat milk and dende and simmer 5 min more. Serve, passing Malagueta peppers separately.
  2. This recipe yields 4 to 6 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 331g
Recipe makes 4 servings
Calories 254  
Calories from Fat 33 13%
Total Fat 3.75g 5%
Saturated Fat 1.92g 8%
Trans Fat 0.0g  
Cholesterol 152mg 51%
Sodium 181mg 8%
Potassium 909mg 26%
Total Carbs 6.42g 2%
Dietary Fiber 1.6g 5%
Sugars 2.86g 2%
Protein 46.81g 75%
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