Molho de Peixe
The Quirky Foodster Team
Ingredients
- Firm white fish, cut into pieces — 800 g (1.75 lb)
- Red palm oil — 80 ml (1/3 cup)
- Onion, sliced — 1
- Garlic, minced — 3 cloves
- Tomatoes, chopped — 3
- Sweet Pepper, sliced — 1
- Scotch Bonnet pepper, whole — 1
- Juice of 1 lime
- Water — 400 ml (14 oz)
- Salt, — to taste
Method
- Season the fish with lime juice and a little salt; set aside 15 minutes.
- Heat the palm oil in a large pan and sauté the onion and garlic until softened.
- Add the tomatoes and sweet pepper, cooking until the tomatoes break down into a sauce.
- Add the water and scotch bonnet, bringing to a simmer.
- Add the seasoned fish, spooning sauce over the top.
- Cover and simmer gently for 15-18 minutes until the fish is just cooked through.
- Remove the scotch bonnet before serving hot with rice.
Introduction: Fresh fish simmered in a rich, flavourful palm oil and tomato sauce.
Cultural Background: This fish preparation showcases red palm oil, a defining ingredient of Santomean cuisine, simmered with tomatoes and aromatics into a rich, deeply coloured sauce enjoyed with rice or funge.
Tips: Simmer gently rather than boiling hard to keep the fish pieces intact. Keep the scotch bonnet whole for controlled heat throughout cooking.
Variations: Add okra to the sauce for extra texture; substitute a firmer fish like grouper or snapper for the best results.
Storage: Store in an airtight container in the refrigerator for up to 2 days.
Reheating: Reheat gently in a covered pan over low heat to avoid overcooking the fish.
Nutrition: Approx. 380 kcal, 32 g protein, 10 g carbohydrate, 24 g fat per serving.
FAQs:
Q: What does red palm oil contribute to this dish?
A: It gives a distinctive rich colour, aroma and slightly nutty, earthy flavour central to Santomean cooking.
Q: Can other oils be substituted for palm oil?
A: Vegetable oil can be used, though the dish will lack the traditional colour and characteristic flavour.
- Firm white fish, cut into pieces — 800 g (1.75 lb)
- Red palm oil — 80 ml (1/3 cup)
- Onion, sliced — 1
- Garlic, minced — 3 cloves
- Tomatoes, chopped — 3
- Sweet Pepper, sliced — 1
- Scotch Bonnet pepper, whole — 1
- Juice of 1 lime
- Water — 400 ml (14 oz)
- Salt, — to taste
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