Mufete de Peixe (Angolan Grilled Fish with Palm Oil Beans)
Local name: Mufete de peixe
In short: Grilled whole fish served on one big platter with beans in palm oil, boiled cassava, fried plantain and a sharp onion and tomato salad. It takes about 1 h 20 min in total and makes 4 servings.
- Prep
- 35 min
- Cook
- 45 min
- Resting
- 30 min
- Total
- 1 h 20 min
- Servings
- 4
- Difficulty
- Medium
- Calories
- 650 kcal
Mufete is the beach-lunch feast of Luanda: grilled fish served on one big platter with beans cooked in palm oil, boiled cassava, fried plantain and a sharp onion and tomato salad. It is eaten with the hands at seaside restaurants, usually as a long weekend lunch with cold drinks. Each part is simple, but together they make a very satisfying meal.
Instructions
- Mix the garlic, lemon juice, oil, salt, pepper and paprika. Cut three slashes into each side of the fish and rub it with the mixture. Marinate for 30 minutes.
- Boil the cassava in salted water for 25 minutes until completely tender. Drain and keep warm.
- For the beans, heat the palm oil in a pan and cook the onion for 5 minutes. Add the garlic and chili for 1 minute, then the beans, water and salt. Simmer for 15 minutes, mashing a few beans to thicken the sauce.
- Toss the tomatoes, sliced onion, lemon juice, olive oil and salt in a bowl for the salad. Let it sit while you cook the fish.
- Heat a grill or oven broiler on medium-high. Cook the fish for 6 to 8 minutes per side, until the skin is blistered and the flesh reaches 63°C (145°F).
- Fry the plantain slices in the oil over medium heat for 3 minutes per side until golden. Drain on paper towels.
- Put the fish in the middle of a large platter. Surround it with the beans, cassava, plantain and salad, and serve with extra chili.
Tips
- Dried beans cooked from scratch taste even better. Soak 200 g (1 cup) of beans overnight, boil red beans hard for 10 minutes, then simmer until soft and use them as in step 3.
- No cassava? Boiled sweet potato or potatoes work well. Boil sweet potato for only 15 minutes.
Questions and answers
What fish is best for mufete?
Horse mackerel, sea bream, sea bass and grouper are all good. Choose whole fish of about 500 g each, or thick steaks, so the flesh stays moist over the heat.
Can I cook the fish in the oven?
Yes. Roast it on a lined tray at 220°C (425°F) for 20 to 25 minutes, then broil for 2 minutes to blister the skin.
Can I serve mufete with funge?
Yes. Funge is common with grilled fish in Angola. Serve it beside the beans in place of the cassava.
How long does it take to make Mufete de Peixe (Angolan Grilled Fish with Palm Oil Beans)?
About 1 h 20 min in total: 35 min of preparation and 45 min of cooking.
How many calories are in Mufete de Peixe (Angolan Grilled Fish with Palm Oil Beans)?
About 650 kcal per serving, with 34 g of protein, 70 g of carbohydrates and 26 g of fat. These values are estimates.
Nutrition per serving
| Calories | 650 kcal |
|---|---|
| Protein | 34 g |
| Carbohydrates | 70 g |
| Fat | 26 g |
| Fiber | 7 g |
| Sugar | 9 g |
| Sodium | 1250 mg |
Estimated values, calculated from the ingredients.
