Embark on a culinary journey to the vibrant archipelago of Cape Verde with this delightful recipe for Caldo de Peixe. Nestled off the western coast of Africa, Cape Verde boasts a rich cultural heritage reflected in its diverse cuisine. Caldo de Peixe, a hearty fish stew, stands as a testament to the island's bounty of fresh seafood and bold flavors.

In this recipe, we'll explore the traditional preparation methods that have been passed down through generations, allowing you to recreate the authentic taste of Cape Verde in your own kitchen. Bursting with aromatic spices, tender fish, and a medley of vegetables, Caldo de Peixe is a comforting dish that embodies the warmth and hospitality of Cape Verdean cooking.

So, gather your ingredients and prepare to savor the essence of Cape Verde with each savory spoonful of this soul-nourishing Caldo de Peixe.

Ingredients:

  • 1 lb (450g) firm white fish fillets (such as cod or halibut), cut into chunks
  • 1 onion, finely chopped
  • 2 tomatoes, diced
  • 2 cloves garlic, minced
  • 1 bell pepper, diced
  • 2 potatoes, peeled and diced
  • 1 carrot, peeled and diced
  • 1/2 cup chopped cilantro (coriander)
  • 4 cups fish or vegetable broth
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground black pepper
  • 1 bay leaf
  • Salt, to taste
  • 2 tablespoons olive oil

Instructions:

1- In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes.

2- Stir in the minced garlic and cook for another minute until fragrant.

3- Add the diced tomatoes, bell pepper, potatoes, and carrot to the pot. Cook for 5 minutes, stirring occasionally.

4- Pour in the fish or vegetable broth and add the bay leaf, paprika, cumin, black pepper, and salt to taste. Bring the mixture to a simmer.

5- Once simmering, gently add the fish chunks to the pot. Allow the stew to simmer uncovered for about 15-20 minutes or until the fish is cooked through and the vegetables are tender.

6- Taste and adjust the seasoning if needed. Remove the bay leaf from the pot.

7- Sprinkle chopped cilantro over the stew and serve hot.

8- Enjoy your flavorful Cape Verde Caldo de Peixe with crusty bread or rice on the side for a complete meal. Bon app├ętit!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Cape Verde Caldo de Peixe recipe:

1 lb (450g) firm white fish fillets (such as cod or halibut), cut into chunks:

  • Calories: 340 kcal
  • Protein: 68 g
  • Fat: 5 g
  • Carbohydrates: 0 g
  • Fiber: 0 g

benefits: Excellent source of high-quality protein and omega-3 fatty acids, which are beneficial for heart health and brain function.

1 onion, finely chopped:

  • Calories: 44 kcal
  • Protein: 1 g
  • Fat: 0 g
  • Carbohydrates: 10 g
  • Fiber: 2 g

benefits: Rich in antioxidants and sulfur compounds, onions have anti-inflammatory properties and may help reduce the risk of certain chronic diseases.

2 tomatoes, diced:

  • Calories: 44 kcal
  • Protein: 2 g
  • Fat: 0 g
  • Carbohydrates: 10 g
  • Fiber: 3 g

benefits: Packed with vitamins C and K, as well as antioxidants like lycopene, tomatoes support immune function, bone health, and may lower the risk of certain cancers.

2 cloves garlic, minced:

  • Calories: 8 kcal
  • Protein: 0 g
  • Fat: 0 g
  • Carbohydrates: 2 g
  • Fiber: 0 g

benefits: Known for its antimicrobial and immune-boosting properties, garlic also contains sulfur compounds that may help lower blood pressure and improve heart health.

1 bell pepper, diced:

  • Calories: 24 kcal
  • Protein: 1 g
  • Fat: 0 g
  • Carbohydrates: 6 g
  • Fiber: 2 g

benefits: A good source of vitamin C, vitamin A, and fiber, bell peppers support immune function, vision, and digestive health.

2 potatoes, peeled and diced:

  • Calories: 318 kcal
  • Protein: 8 g
  • Fat: 0 g
  • Carbohydrates: 72 g
  • Fiber: 8 g

benefits: Rich in vitamins B6 and C, potassium, and fiber, potatoes provide energy, support nerve and muscle function, and aid in digestion.

1 carrot, peeled and diced:

  • Calories: 25 kcal
  • Protein: 1 g
  • Fat: 0 g
  • Carbohydrates: 6 g
  • Fiber: 2 g

benefits: Packed with beta-carotene, fiber, and vitamins A, K, and B6, carrots promote eye health, support immune function, and may reduce the risk of chronic diseases.

1/2 cup chopped cilantro (coriander):

  • Calories: 1 kcal
  • Protein: 0 g
  • Fat: 0 g
  • Carbohydrates: 0 g
  • Fiber: 0 g

benefits: Contains antioxidants and vitamins A, C, and K, cilantro may help lower inflammation, support digestion, and promote heart health.

4 cups fish or vegetable broth:

  • Calories: 40 kcal
  • Protein: 4 g
  • Fat: 0 g
  • Carbohydrates: 4 g
  • Fiber: 0 g

benefits: Provides essential nutrients like protein, vitamins, and minerals, while also adding flavor and depth to dishes.

1/2 teaspoon paprika:

  • Calories: 3 kcal
  • Protein: 0 g
  • Fat: 0 g
  • Carbohydrates: 0 g
  • Fiber: 0 g

benefits: Rich in antioxidants like vitamin C and carotenoids, paprika may help reduce inflammation, support digestion, and improve heart health.

1/2 teaspoon ground cumin:

  • Calories: 4 kcal
  • Protein: 0 g
  • Fat: 0 g
  • Carbohydrates: 1 g
  • Fiber: 0 g

benefits: Contains antioxidants and may have anti-inflammatory properties, cumin also aids in digestion and may help regulate blood sugar levels.

1/4 teaspoon ground black pepper:

  • Calories: 2 kcal
  • Protein: 0 g
  • Fat: 0 g
  • Carbohydrates: 0 g
  • Fiber: 0 g

benefits: Contains piperine, a compound with antioxidant and anti-inflammatory properties, black pepper may improve digestion and enhance nutrient absorption.

2 tablespoons olive oil:

  • Calories: 240 kcal
  • Protein: 0 g
  • Fat: 28 g
  • Carbohydrates: 0 g
  • Fiber: 0 g

benefits: Rich in monounsaturated fats and antioxidants like vitamin E, olive oil supports heart health, reduces inflammation, and may improve cholesterol levels.

Please note that these values are approximate and can vary based on factors such as specific brands of ingredients and preparation methods.

kirolos

i'm just try to cook new things.

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