Fish caldou

Ingredients

• 800 g sea bream or hake steak
• 4 pieces lime
• 2 pieces yellow onion
• 3 cloves garlic
• 200 g fresh or frozen okra
• 300 g white cabbage
• 2 pieces carrot
• 1 piece eggplant
• 1 piece whole habanero pepper
• 1 leaf bay leaf
• 2 tbsp peanut oil
• 700 ml water
• to taste fine salt
• to taste ground black pepper
• 300 g long-grain rice
• 0.5 bunches flat-leaf parsley

Method

1. Rinse the fish, pat it thoroughly dry, then rub it with salt, pepper, crushed garlic, and lime juice; let rest until the flesh smells fresh and citrusy.
2. Slice the onions, cut the cabbage into large chunks, the carrots into thick slices, the eggplant into wedges, and trim the okra without opening them too much to preserve their texture.
3. In a wide pot, heat the peanut oil and then sauté the onions with the bay leaf until they become supple, glossy, and slightly sweet-smelling.
4. Add the water, the remaining crushed garlic, salt, pepper, and the whole habanero pepper; bring to a simmer until you have a clear, fragrant, and distinctly lime-flavored broth.
5. Place the cabbage, carrots, and eggplant in the broth; cover and let cook until the vegetables start to tenderize while maintaining their shape.
6. Gently slide the fish into the pot, baste with the cooking juices, and let poach over low heat until the flesh becomes opaque and flakes into large petals.
7. Add the okra toward the end of cooking and continue gently until they are tender, without stirring roughly so as not to break the fish.
8. While the caldou simmers, cook the long-grain rice separately until tender and distinct, then keep warm.
9. Adjust the salt, pepper, and lime; the sauce should be bright, light, and very fragrant, then serve the fish, vegetables, and broth over the rice with chopped parsley.

Nutrition

Per serving

Energy

612.5 kcal

Protein

48.79 g

Carbohydrate

76.9 g

Fat

12.02 g

Fibre

7.95 g

Calcium

103.48 mg

Iron

0.76 mg

Magnesium

27.58 mg