正在將此食譜翻譯成您的語言...頁面將自動刷新。
Mancarra de Peixe com Legumes
A hearty and flavorful fish and vegetable stew, enriched with the nutty depth of peanuts. This dish showcases the common use of fresh fish and local vegetables, simmered in a rich sauce that is characteristic of Guinea-Bissau's cuisine.
🧂 食材
- 600 g Firm white fish fillets(such as tilapia or snapper, cut into chunks)
- 1 cup Peanut butter(unsweetened)
- 2 medium Onions(chopped)
- 4 cloves Garlic(minced)
- 400 g Tomatoes(canned diced, or 4 fresh tomatoes, chopped)
- 1 medium Sweet potato(peeled and cubed)
- 1 large Carrot(peeled and sliced)
- 200 g Spinach(fresh or frozen)
- 3 tbsp Vegetable oil
- 3 cups Fish stock or water
- 1 small Chili pepper(optional, finely chopped)
- to taste Salt
- to taste Black pepper
- for garnish Fresh parsley or cilantro
👨🍳 步驟
- 1
Heat vegetable oil in a large pot or Dutch oven over medium heat. Add chopped onions and sauté until softened and translucent, about 5-7 minutes.
- 2
Add minced garlic and chopped chili pepper (if using) and cook for another minute until fragrant.
- 3
Stir in the diced tomatoes and cook for about 5 minutes, allowing them to break down slightly.
- 4
Add the peanut butter and whisk it into the tomato mixture. Gradually pour in the fish stock or water, whisking continuously until the peanut butter is fully dissolved and the sauce is smooth.
💡 專業提示: Ensure there are no lumps of peanut butter. - 5
Add the cubed sweet potato and sliced carrot to the pot. Season with salt and black pepper to taste. Bring the stew to a simmer.
💡 專業提示: Start with a small amount of salt, as peanut butter can be salty. - 6
Cover the pot, reduce the heat to low, and let it simmer for about 20-25 minutes, or until the sweet potato and carrot are tender.
- 7
Gently place the fish chunks into the simmering stew. Cover and cook for another 10-12 minutes, or until the fish is cooked through and flakes easily.
💡 專業提示: Avoid stirring too vigorously once the fish is added to prevent it from breaking apart. - 8
Stir in the spinach and cook for 2-3 minutes until wilted.
- 9
Adjust seasoning if necessary. Serve hot, garnished with fresh parsley or cilantro, alongside steamed rice.
💡 專業提示
- ✓For a spicier dish, add more chili pepper or a pinch of cayenne pepper.
- ✓If you prefer a thicker stew, you can mash some of the cooked sweet potato against the side of the pot.
- ✓Other vegetables like bell peppers or okra can also be added.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Use chicken or beef instead of fish for a different protein base.
- Incorporate other root vegetables like yams or cassava.