Discover the vibrant flavors of Féroce d'Avocat, a spicy and tangy avocado dish that combines salted cod, hot peppers, and cassava. This West African delicacy offers a unique blend of textures and tastes, perfect for adding a burst of flavor to your meal. Follow our easy recipe to create this delectable dish and impress your family and friends with a taste of exotic cuisine.

Ingredients:

- 2 ripe avocados

- 200g salted cod (desalted and flaked)

- 1 cup cassava (peeled and cooked, then grated)

- 2-3 hot peppers (chopped, adjust to taste)

- 1 small onion (finely chopped)

- 2 cloves garlic (minced)

- 1 tablespoon palm oil or vegetable oil

- 1 tablespoon lemon juice

- Salt and pepper to taste

- Fresh cilantro for garnish (optional)

Instructions:

Prepare the Ingredients:

  - Soak the salted cod in water for several hours or overnight to remove excess salt. Drain, rinse, and flake into small pieces.

  - Peel and cook the cassava until tender. Grate and set aside.

  - Cut the avocados in half, remove the pits, and scoop the flesh into a bowl. Mash until smooth.

Cook the Cod:

  - In a skillet, heat the palm oil or vegetable oil over medium heat. Add the chopped onion and minced garlic, and sauté until translucent.

  - Add the flaked salted cod and cook for a few minutes until heated through.

Mix the Ingredients:

  - Add the chopped hot peppers to the cod mixture and cook for another minute.

  - Stir in the grated cassava and cook for a few minutes until well combined.

Combine and Serve:

  - Gently fold the avocado mash into the cod and cassava mixture until well blended.

  - Add lemon juice, salt, and pepper to taste.

  - Garnish with fresh cilantro if desired.

Enjoy:

  - Serve the Féroce d'Avocat as a flavorful side dish or a unique appetizer. 

Tips:

- Adjust the amount of hot peppers according to your spice preference.

- For a creamier texture, you can blend the avocado before mixing it with the other ingredients. 

Enjoy this deliciously spicy and satisfying dish!

Nutritional Values

Avocados

 - Calories: 160  

 - Fat: 15g  

 - Carbohydrates: 9g  

 - Protein: 2g  

 - Fiber: 7g  

 - Vitamin K: 26% DV  

 - Folate: 20% DV  

 - Vitamin C: 17% DV  

Benefits:  

 - Heart Health: Rich in monounsaturated fats, which are good for heart health.  

 - Digestive Health: High in fiber, aiding in digestion and promoting a healthy gut.  

 - Nutrient Absorption: Enhances the absorption of fat-soluble vitamins like A, D, E, and K.

Salted Cod 

 - Calories: 180  

 - Fat: 0.6g  

 - Carbohydrates: 0g  

 - Protein: 40g  

 - Sodium: 1,500mg (varies with salt content)  

Benefits:  

 - Protein-Rich: High in protein, which is essential for muscle repair and growth.  

 - Low in Fat: A lean source of protein with minimal fat.  

 - Minerals: Contains minerals like potassium and magnesium that support overall health.

Cassava

 - Calories: 160  

 - Fat: 0.3g  

 - Carbohydrates: 38g  

 - Protein: 1.4g  

 - Fiber: 1.8g  

 - Vitamin C: 20% DV  

Benefits:  

 - Energy Boost: High in carbohydrates, providing a good source of energy.  

 - Digestive Health: Contains fiber that supports digestive health.  

 - Vitamin C: Contributes to immune health and skin vitality.

Hot Peppers

 - Calories: 40  

 - Fat: 0.4g  

 - Carbohydrates: 9g  

 - Protein: 2g  

 - Vitamin C: 120% DV  

 - Vitamin A: 27% DV  

Benefits:  

 - Metabolism Boost: Contains capsaicin, which can boost metabolism and aid in weight management.  

 - Immune Support: High in vitamin C, which supports the immune system.  

 - Anti-Inflammatory: Capsaicin has anti-inflammatory properties.

Onion

 - Calories: 40  

 - Fat: 0.1g  

 - Carbohydrates: 9g  

 - Protein: 1g  

 - Fiber: 1.7g  

 - Vitamin C: 12% DV  

Benefits:  

 - Heart Health: Contains compounds that can help lower blood pressure and reduce cholesterol.  

 - Antioxidants: Rich in antioxidants that combat oxidative stress and inflammation.  

 - Digestive Health: Provides prebiotic fiber that supports gut health.

Garlic

 - Calories: 149  

 - Fat: 0.5g  

 - Carbohydrates: 33g  

 - Protein: 6g  

 - Fiber: 2.1g  

 - Vitamin C: 31% DV  

Benefits:  

 - Immune System: Enhances immune function and has antimicrobial properties.  

 - Cardiovascular Health: Helps lower blood pressure and cholesterol levels.  

 - Anti-Inflammatory: Contains compounds with anti-inflammatory effects.

Palm Oil or Vegetable Oil

 - Calories: 884  

 - Fat: 100g  

 - Saturated Fat: 50g  

 - Monounsaturated Fat: 40g  

 - Polyunsaturated Fat: 10g  

Benefits:  

 - Energy Source: Provides a concentrated source of energy.  

 - Essential Fatty Acids: Contains fatty acids that are necessary for various bodily functions.  

 - Vitamin E: Palm oil is a good source of vitamin E, which has antioxidant properties.

Lemon Juice

 - Calories: 29  

 - Fat: 0.3g  

 - Carbohydrates: 9g  

 - Protein: 0.6g  

 - Vitamin C: 53% DV  

Benefits:  

 - Vitamin C: High in vitamin C, which supports immune health and skin vitality.  

 - Digestive Health: May aid in digestion and detoxification.  

 - Antioxidants: Contains antioxidants that help combat oxidative stress.