Mufete
- π 2 whole sea bass/dourada fish
- π§ 3 cloves garlic, crushed for fish seasoning
- π 1/2 lemon
- π§ Salt to taste
- π» Vegetable Oil for drizzling
- π 3 small sweet potatoes
- πΏ 1/2 piece cassava mandioca
- π 1 plantain banana pΓ£o
- π§ 2 teaspoons palm oil
- π₯¬ 1 onion for sauce
- π₯ 1 small cucumber for sauce
- π₯« 480g cooked beans feijΓ£o
- πΏ 1 bay leaf
- π Vinegar to taste
- π« Olive oil to taste
- πΆοΈ 1 small red chili gindungo, for garnish
- π§ Warm water to taste
- πΎ Musseque flour or farofa to sprinkle on beans
A vibrant and wholesome dish from Luanda, Angola, featuring grilled fish, boiled starchy vegetables, palm oil infused beans, and a refreshing onion and cucumber vinaigrette.
Mufete is a vibrant and wholesome dish originating from the island of Luanda in Angola. It's a hearty main course that beautifully combines grilled fish with an array of boiled starchy vegetables, palm oil infused beans, and a refreshing onion and cucumber vinaigrette. This dish celebrates the rich culinary heritage of Angolan and African cuisine.
Ingredients
π 2 whole sea bass/dourada fish
π§ 3 cloves garlic, crushed for fish seasoning
π 1/2 lemon
π§ Salt to taste Pegasus Himalayan Pink Salt, Fine
π» Vegetable Oil for drizzling
π 3 small sweet potatoes
πΏ 1/2 piece cassava mandioca
π 1 plantain banana pΓ£o
π§ 2 teaspoons palm oil from a bottle labeled "Palm Oil", 1 Litre e
π₯¬ 1 onion for sauce
π₯ 1 small cucumber for sauce
π₯« 480g cooked beans feijΓ£o
πΏ 1 bay leaf
π Vinegar to taste Batt's Organic Apple Cider Vinegar
π« Olive oil to taste Extra Virgin Olive Oil, 750ml bottle
πΆοΈ 1 small red chili gindungo, for garnish
π§ Warm water to taste for onion sauce
πΎ Musseque flour or farofa to taste for sprinkling on beans
Instructions
1- Prepare the Fish:
- Wash and make diagonal cuts on two whole fish.
- Squeeze 1/2 lemon over the fish.
- Crush 3 garlic cloves with a pinch of salt using the wooden mortar and pestle.
- Rub the garlic mixture thoroughly into the fish, ensuring it penetrates the cuts and the cavity.
- Drizzle a little vegetable oil over the fish.
- Line a baking tray with baking paper and place fish on it.
- Bake in a preheated oven until golden. Baste with leftover juices halfway through.
- Return to the oven for an additional 5 minutes to deepen the color.
2- Boiled Accompaniments:
- Sweet Potato & Plantain: Trim ends, cut plantain into rounds. Boil until tender. Remove once done.
- Cassava: Peel cassava, cut into chunks, remove fibrous core. Boil in salted water until tender.
3- Palm Oil Beans:
- Heat palm oil in a saucepan over medium heat.
- SautΓ© 1 chopped garlic clove.
- Add beans and bay leaf. Simmer, stirring, to meld flavors.
- Taste for salt, reduce heat, and let "apure" thicken slightly.
4- Onion Sauce (Vinagrete):
- Finely chop onion and cucumber.
- Mix in a bowl, add warm water.
- Add salt, vinegar, and olive oil. Mix thoroughly.
5- Plating:
- Serve fish topped with onion sauce.
- Arrange sweet potatoes, plantain, and cassava.
- Serve beans separately, sprinkle musseque flour.
- Garnish with lemon slices and gindungo chili.
Prep Time: 20-30 minutes
Cook Time: 40-60 minutes
Total Time: 1-1.5 hours
Servings: 4
Equipment:
- π₯£ Metal mixing bowl
- π¨ Wooden mortar and pestle
- π₯ Spoons metal and wooden
- π§ Baking tray
- π§ Baking paper
- π₯ Oven built-in, brand not visible
- πͺ White cutting board
- π΄ Kitchen knife
- π² 2 saucepans with lids one visible as Tefal brand
- π§ Induction hob generic, built-in
- π Manual food chopper light green, generic
- π White bowl
- π΄ Fork
- π΅ Colander light green, generic
- π§Ή Silicone basting brush light blue/grey, generic
Cooking Tips
- Making diagonal cuts in the fish helps the seasoning penetrate.
- Use warm water in the onion sauce to mellow the onion's acidity.
- Allow the beans to simmer gently to enhance flavors.
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cK familyπ¬π§: https://www.youtube.com/@kaliansingh3593
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