Angola • Africa • medium • 70 mins
Angola Mufete
Description
Mufete is a traditional Angolan dish that showcases the rich flavors of the country’s coastal cuisine. Typically made with grilled fish, it is often accompanied by a variety of sides such as cassava, plantains, and a spicy sauce, reflecting the communal and celebratory nature of Angolan dining.
Ingredients
- 1 kg fresh fish (such as tilapia or catfish)
- 2 tablespoons palm oil
- 2 cloves garlic, minced
- 1 onion, chopped
- 1 teaspoon paprika
- Salt to taste
- Black pepper to taste
- 1 lemon, juiced
- 500 g cassava, peeled and cut into chunks
- 2 ripe plantains, sliced
- 1 cup spicy pepper sauce (optional)
Instructions
- Clean and gut the fish, then marinate it with lemon juice, garlic, paprika, salt, and black pepper for at least 30 minutes.
- Preheat a grill or charcoal barbecue.
- Grill the fish for about 5-7 minutes on each side, basting with palm oil to keep it moist.
- While the fish is grilling, boil the cassava in salted water until tender, about 20 minutes. Drain and set aside.
- In a separate pan, fry the plantain slices in palm oil until golden brown.
- Serve the grilled fish with boiled cassava, fried plantains, and spicy pepper sauce on the side.
Nutritional Information
Calories: 600 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Mufete is rich in high-quality protein from the fresh fish, which is essential for muscle repair and overall health. The dish also includes cassava and plantains, providing complex carbohydrates for sustained energy and dietary fiber that aids in digestion. Palm oil contributes healthy fats and antioxidants, supporting heart health. Additionally, the use of garlic and lemon enhances the dish’s flavor while offering anti-inflammatory properties and boosting the immune system.
Cultural Significance
Mufete is often enjoyed during family gatherings and celebrations, symbolizing unity and the sharing of food among loved ones. It reflects the coastal heritage of Angola, where fishing is a vital part of the local economy and culture.
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