Nutrition

Brazilian Fish Stew

Brazilian Fish Stew
By Coach Evan VonDeBur

  • 1 lb. Tilapia filets diced
  • 1 1/4 lb large shrimp in shell (21 to 25 per lb), peeled and deveined
  • 1/4 teaspoon black pepper
  • 1 1/2 teaspoons salt
  • Tony Chacheres Cajun Seasoning to taste.
  • 2 garlic cloves, minced
  • 1/4 cup fresh lemon juice
  • 1 (14- to 15-oz) can diced tomatoes including juice
  • 1 medium onion, finely chopped
  • 1 green bell pepper, finely chopped
  • 1 1/2 tablespoons olive oil
  • 1/2 teaspoon cayenne
  • 5 tablespoons coarsely chopped fresh cilantro
  • 1 cup well-stirred canned unsweetened coconut milk
  • 1 tablespoon dendê (palm) oil*

*if you like spice, I added a half of a habenero which complimented the citrus. It was hot though, which I liked.

Toss shrimp with black pepper, 1/2 teaspoon salt, garlic, and lemon juice and marinate, covered and chilled, 20 minutes.

Purée tomatoes with juice in a blender until smooth.

Cook Tilapia in skillet with olive oil. Season with pepper cajun seasoning and cayenne pepper.

Cook onion and bell pepper in olive oil in a 12-inch heavy skillet over moderately low heat, stirring, until softened, 8 to 10 minutes. Add cayenne, 1 tablespoon cilantro, and remaining teaspoon salt and cook, stirring, 1 minute. Add tomato purée and simmer briskly, stirring, until mixture is very thick, about 15 minutes. Stir in coconut milk and bring to a boil, add the tilapia then add shrimp mixture and cook, stirring, until shrimp are just cooked through, about 3 to 5 minutes.

Stir in dendê oil and remaining 4 tablespoons cilantro and season with salt and pepper.

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Basil Chicken Bake by Yo

Yo came up with this recipe and it is amazing! Yo’s cooking skills are a benefit to you! I highly recommend it.


Basil Chicken Bake
By Coach Yo Snavely
Ingredients:
1 yellow bell pepper
1 red bell pepper
1 can bamboo (optional)
Handful of mushrooms
1 cauliflower
1 can coconut milk
2 chicken breasts
Soy sauce (gluten free)
Siracha
sesame oil
ginger
Fresh basil

Directions:

  • Heat oven to 345
  • Dice and cook chicken in sesame oil
  • Dice and cook bell peppers, bamboo, and mushrooms as well as any other veggies of choice in sesame oil & siracha
  • Begin to cook your cauliflower, do not let it cook all the way so only 3-4 min (you don’t want it to absorb too much water).
  • Place in a food processor and get to a rice like consistency. After you have chopped it all up place in a saucer with oil, soy sauce and ginger for seasoning.
  • Once all things are done cooking stir them all together and place in a baking dish with lots of fresh basil leaves.
  • Before you place in oven use the cream part of the coconut milk and sprinkle over the entire casserole. You will use 1/4-1/2 of the can (don’t use the clear liquid part).
  • Place in oven for 25-30 min or until it is a little crispy on the top or the casserole has a baked look.