Cooked fish / Fish stew recipe - Love and everything blog

Hello guys!
I was willing to prepare a cooked fish for weeks... But I wanted something like those fish stew from the northeast (of Brazil), prepared with red palm oil and coriander (actually I don't even really like coriander - but recently I learned that it's actually good, you just have to know how to use it).

I searched for some recipes but none of them seemed to be exactly what I was looking for, so I kind of made a junction of several of them.

I was in doubt about using the palm oil because I thought it would be too "fatty", but a friend of mine  (Hey Sthe!) who loves healthy stuff and is always watching those healthy cooking programs, told me that palm oil is great for health, because it has many nutrients that are good for our body.
Also, she told me that is one of the best oils to use in cooking, and that my body would be glad if I use it. Yay! It was what I needed.

Well, the recipe!

Brazilian cooked fish (or Brazilian fish stew) - serves 2 people

  • 2 big fillets of fish (I used dogfish - the name in Portuguese is cação)
  • 2 tomatoes
  • 1 onion
  • 1 mediam red pepper
  • 1 mediam yellow pepper
  • 1/4 cup fresh parsley
  • 1/4 cup fresh green onions
  • 1/4 cup fresh coriander
  • 1 garlic clove
  • 2 tablespoons olive oil palm
  • 4 tablespoons of coconut milk (you can use the light one)
  • 1 pinch of saffron
  • 1 lemon
  • Salt and black pepper to taste

First, season the fish with the juice of one lemon, salt and pepper. Let soak for half an hour at least. 
Meanwhile, wash the onion, tomatoes and peppers and cut them into slices. Chop the garlic into small pieces.
In a high pan, add the palm oil, the chopped garlic and the onion slices and leave it until turn golden on medium heat. The onions will be the first layer of the stew.
Then place a layer of tomatoes. Then a layer of yellow pepper and a layer of red pepper.
Place the fish fillets. Add another layer of yellow or red peppers, and add the parsley, the green onions and cilantro. Throw a pinch of saffron, salt and black pepper.
Turn to low heat and cover the pan with a lid.

Let it cook for 40 minutes. The tomatoes will release water, and the fish too. Frozen fish loose more water than fresh fish. If it do not release enough water to cover half of the pan after 15 minutes of cooking, you can add 100ml of water.

After the 40 minutes of cooking, add the coconut milk and cook for another 15 minutes with the pan covered.
Then open the pan and cook for 5 minutes with it open, only to dry a little the broth.

And you are done!
You can serve with rice and vegetables, or as a stew.
It's up to you.

You can adapt this recipe to a healthier version, using coconut oil and without the coconut milk.
You may just need to add a little bit more water. Or you can use other types of fish, like codfish. I rather prepare it with cação because it is a cartilaginous fish. But it's up to you.

You should really try. It is a strong spice, but very tasty.

Love, Deborah

No comments:

Post a Comment