Brazilian Salmon Stew (Moqueca)

• 分量: 8 servings
• 総時間: 3 hours 10 minutes

材料

Marinade:

The cloves from 1/2 head of garlic, peeled, crushed, minced

2 Tablespoons of fresh lime juice

3/4 teaspoon of coarse salt

1 Tablespoon of sweet paprika

2 1/2 teaspoons of ground cumin

1 1/2 teaspoons of freshly ground black pepper

Other:

1 1/2 to 2 pounds of salmon, cut into 2-inch pieces (largish-bite sized pieces)

Extra virgin olive oil

2 medium onions, sliced

1 large green bell pepper, seeded, de-stemmed, and sliced

2 medium tomatoes, sliced

Salt and freshly ground pepper

1 14-ounce can regular (not light) coconut milk

1 large bunch fresh cilantro, chopped, 1-2 cups

手順

Marinate the salmon: In a medium bowl, combine the garlic, lime juice, coarse salt, sweet paprika, cumin, and the black pepper. Let the salmon marinate in this paste for at least 2 hours. The longer, the better.

Layer the ingredients in a large pot: Coat the bottom of a large covered skillet or Dutch oven with a couple tablespoons of olive oil. Add a layer of sliced onions, then a layer of sliced bell peppers, and then a layer of sliced tomatoes. Place the fish pieces with the marinade, on top of everything, and start layering again—onions, bell peppers, and tomatoes.

Top with cilantro, coconut milk, and olive oil: Sprinkle generously with salt and pepper. Add about half of your fresh cilantro on top. Pour coconut milk over everything. Drizzle generously with olive oil over the top (several tablespoons).

Cook the stew: Bring to a boil. Reduce the heat to low, cover and let simmer for 30 minutes to an hour, until the vegetables are cooked through. Serve hot in individual bowls, garnished with the remaining cilantro.

栄養

• サービングサイズ: Serves 6-8
• カロリー: 392 kcal
• 脂肪総量: 28 g
• 飽和脂肪: 13 g
• 不飽和脂肪: 0 g
• コレステロール: 71 mg
• ナトリウム: 337 mg
• 炭水化物総量: 8 g
• 食物繊維: 2 g
• 糖質総量: 3 g
• タンパク質: 27 g