MufeteGrilled Fish with Beans and Plantains

Name: Mufete (Grilled Fish with Beans and Plantains)
Prep time: 25 min
Cook time: 1 h 5 min
Total time: 1 h 30 min
Yield: 4
Cuisine: Angola
Ingredients: 800 g Mackerel (whole and cleaned); 30 ml Extra Virgin Olive Oil; 6 g Salt; 2 g Black Pepper; 2 pcs Lime (cut into wedges); 320 g Red Bean (rinsed); 40 ml Palm Oil; 160 g Onion (finely chopped); 10 g Garlic (crushed); 260 g Tomato (finely chopped); 2 pcs Bay Leaf (whole); 950 ml Water; 6 g Salt; 1 g Black Pepper; 3 pcs Plantain (whole)

Mufete is an Angolan coastal platter commonly built around grilled fish with beans and starchy accompaniments. This version serves mackerel with palm-oil beans and plantains.

Prep

25m

Cook

1h 5m

Serves

Estimated

Nutrition

Per serving

862kcal

Calories

47g

Protein

45g

Fat

73g

Carbs

Estimated per serving from the base recipe. Actual nutrition may vary.

Before you start

Ingredients

Quantities update automatically when you change the serving size.

Fish

800g
Mackerel (whole and cleaned)
30ml
Extra Virgin Olive Oil
6g
Salt
2g
Black Pepper
2pcs
Lime (cut into wedges)

Beans

320g
Red Bean (rinsed)
40ml
Palm Oil
160g
Onion (finely chopped)
10g
Garlic (crushed)
260g
Tomato (finely chopped)
2pcs
Bay Leaf (whole)
0.95l
Water
6g
Salt
1g
Black Pepper

Sides

3pcs
Plantain (whole)

Cook through it

Method

Follow each step in order. Ingredient names are highlighted as you go.

11 steps

01
Rinse the red beans and place them in a pot with the water and bay leaves.
02
Bring to a simmer and cook until the red beans can be crushed easily between two fingers.
03
Warm the palm oil in a separate pan over medium heat.
04
Add the onion and cook until softened, then stir in the garlic.
05
Add the tomato and cook until it forms a thick sauce.
06
Stir in the cooked red beans with some of their cooking liquid, then season the beans with the salt and black pepper and keep warm.
07
Preheat a grill or broiler to 220°C (425°F).
08
Rub the mackerel with the extra virgin olive oil, then season with the salt and black pepper.
09
Grill the mackerel until the mackerel reaches 63°C (145°F) and flakes easily.
10
Roast the plantains at 200°C (400°F) until soft and lightly caramelized.
11
Serve the mackerel with the beans, the roasted plantains, and the lime wedges.

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