Discover the irresistible flavors of Mofogate, a spicy seafood stew that brings a delightful kick to your dinner table. This recipe features a rich blend of fresh seafood, aromatic spices, and savory ingredients, making it a perfect choice for those who love bold and flavorful dishes. Follow our step-by-step guide to create this deliciously spicy seafood stew and impress your family and friends with a taste of culinary excellence.

Ingredients:

- 500g shrimp, peeled and deveined

- 300g fish fillets (such as cod or tilapia), cut into chunks

- 200g squid, cleaned and sliced into rings

- 2 tbsp olive oil

- 1 large onion, finely chopped

- 4 cloves garlic, minced

- 1 red bell pepper, diced

- 1 green bell pepper, diced

- 2 tomatoes, chopped

- 2 cups fish or vegetable broth

- 1 cup coconut milk

- 1 tbsp paprika

- 1 tsp cayenne pepper (adjust to taste)

- 1 tsp ground cumin

- 1 tsp dried oregano

- Salt and black pepper to taste

- Fresh parsley or cilantro, chopped for garnish

- Lemon wedges for serving

Instructions:

Prepare the Seafood: In a large bowl, season the shrimp, fish fillets, and squid with a little salt and pepper. Set aside.

Cook the Aromatics: Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until it becomes translucent, about 5 minutes. Add the minced garlic and cook for another minute.

Add Vegetables: Stir in the red and green bell peppers, and cook until they start to soften, about 5 minutes. Add the chopped tomatoes and cook for another 3 minutes, allowing them to break down slightly.

Spice It Up: Sprinkle in the paprika, cayenne pepper, cumin, and oregano. Stir well to coat the vegetables with the spices.

Simmer the Stew: Pour in the fish or vegetable broth and coconut milk. Bring the mixture to a boil, then reduce the heat and let it simmer for about 10 minutes.

Add Seafood: Gently add the shrimp, fish fillets, and squid to the pot. Simmer for another 5-7 minutes, or until the seafood is cooked through and tender.

Season and Serve: Taste and adjust seasoning with salt and pepper if needed. Garnish with fresh parsley or cilantro. Serve the Mofogate hot with lemon wedges on the side for an extra burst of flavor.

Enjoy your spicy seafood stew!

Nutritional Values:

Shrimp (per 100g):

- Calories: 99

- Protein: 24g

- Fat: 0.3g

- Carbohydrates: 0.2g

Benefits: High in protein and low in fat, shrimp are a good source of iodine, vitamin B12, and selenium, which support thyroid function, energy production, and antioxidant protection.

Fish Fillets (per 100g, e.g., cod or tilapia):

- Calories: 82 (cod), 96 (tilapia)

- Protein: 18g

- Fat: 0.7g (cod), 2.2g (tilapia)

- Carbohydrates: 0g

Benefits: Rich in protein and omega-3 fatty acids, fish supports heart health, brain function, and reduces inflammation.

Squid (per 100g):

- Calories: 92

- Protein: 15g

- Fat: 1.4g

- Carbohydrates: 3g

Benefits: Squid is a good source of protein, vitamin B12, and selenium, which are important for nerve function, energy metabolism, and antioxidant protection.

Olive Oil (per 1 tbsp):

- Calories: 119

- Fat: 13.5g (mostly monounsaturated)

- Carbohydrates: 0g

Benefits: Rich in monounsaturated fats, olive oil supports heart health, reduces inflammation, and provides antioxidants like vitamin E.

Onion (per 100g):

- Calories: 40

- Protein: 1.1g

- Fat: 0.1g

- Carbohydrates: 9g

Benefits: Onions contain antioxidants, such as quercetin, that help reduce inflammation and support immune health.

Garlic (per 100g):

- Calories: 149

- Protein: 6.4g

- Fat: 0.5g

- Carbohydrates: 33g

Benefits: Garlic has antibacterial and antiviral properties, supports cardiovascular health, and may help lower blood pressure and cholesterol levels.

Bell Peppers (per 100g):

- Calories: 31

- Protein: 1g

- Fat: 0.3g

- Carbohydrates: 6g

Benefits: High in vitamins A and C, bell peppers support immune function, skin health, and have antioxidant properties.

Tomatoes (per 100g):

- Calories: 18

- Protein: 0.9g

- Fat: 0.2g

- Carbohydrates: 3.9g

Benefits: Tomatoes are rich in lycopene, an antioxidant that supports heart health and reduces the risk of certain cancers.

Fish or Vegetable Broth (per 1 cup):

- Calories: 15-30

- Protein: 1-2g

- Fat: 0-1g

- Carbohydrates: 1-2g

Benefits: Broth adds flavor with minimal calories and provides a source of hydration and some vitamins and minerals.

Coconut Milk (per 1 cup):

- Calories: 450

- Fat: 48g

- Carbohydrates: 6g

- Protein: 5g

Benefits: Rich in medium-chain triglycerides (MCTs), coconut milk supports energy levels and may help with weight management. It also provides some vitamins and minerals.

Paprika (per 1 tbsp):

- Calories: 19

- Protein: 0.6g

- Fat: 0.9g

- Carbohydrates: 4g

Benefits: Paprika contains antioxidants such as vitamin A and capsaicin, which help reduce inflammation and support overall health.

Cayenne Pepper (per 1 tsp):

- Calories: 6

- Protein: 0.3g

- Fat: 0.3g

- Carbohydrates: 1g

Benefits: Cayenne pepper boosts metabolism, aids digestion, and has anti-inflammatory and pain-relief properties.

Ground Cumin (per 1 tsp):

- Calories: 8

- Protein: 0.4g

- Fat: 0.4g

- Carbohydrates: 1g

Benefits: Cumin has antioxidant and digestive benefits, and may help improve digestion and boost immunity.

Dried Oregano (per 1 tsp):

- Calories: 6

- Protein: 0.3g

- Fat: 0.3g

- Carbohydrates: 1g

Benefits: Oregano has antioxidant and antimicrobial properties, and supports digestive and respiratory health.

Fresh Parsley or Cilantro (per 1/4 cup):

- Calories: 1-2

- Protein: 0.1g

- Fat: 0g

- Carbohydrates: 0.5g

Benefits: Both herbs are rich in vitamins A, C, and K, and have antioxidant properties that support overall health.

Lemon Wedges:

- Calories: 17 (per 100g)

- Protein: 0.6g

- Fat: 0.2g

- Carbohydrates: 5g

Benefits: High in vitamin C, lemons support immune health, enhance skin health, and aid digestion.