Equatorial Guinea Pescado con tres salsas (fish with Three Sauces)
A super delicious fish recipe with a choice of three sauces.
Servings 4
Calories 346kcal
Ingredients
- 4 firm fish steaks about 200g each (eg kingfish, swordfish, mackerel, baramundi, tuna or swai)
- 2 cloves garlic crushed & finely diced
- 1 scotch bonnet minced or pounded to a paste (or 2 green chilies)
- 125 ml lime juice
- 3 tbs coconut oil or palm oil
- Salt & pepper to taste
Instructions
- Rinse the fish then drain and pat dry with paper towels. Season the fish liberally with salt & pepper then place in a glass or ceramic baling dish. Add the garlic and chilies, then pour the lime juice over the top. Turn a few times to ensure they’re evenly coated, cover with foil, then place in the fridge to marinate for 1½ hours.
- You can make the sauces while the fish is marinating.
- When ready to cook the fish, heat a grill or barbecue. Drain the fish, pat dry and then brush with the palm oil and season with salt & pepper. Cook for about 4 mins per side, arrange on a plate and serve with the sauces.
Nutrition
Calories: 346kcal | Carbohydrates: 3g | Protein: 34g | Fat: 22g | Saturated Fat: 12g | Cholesterol: 112mg | Sodium: 139mg | Potassium: 747mg | Fiber: 1g | Sugar: 1g | Vitamin A: 243IU | Vitamin C: 13mg | Calcium: 16mg | Iron: 1mg