Cabo Verde (Cape Verde) • Africa • medium • 50 mins
Cabo Verde (Cape Verde) Pastéis
Description
Pastéis are traditional Cape Verdean pastries filled with a variety of ingredients, often fish or meat. They are a beloved snack or appetizer, reflecting the island’s rich culinary heritage and the blend of African and Portuguese influences.
Ingredients
- 2 cups all-purpose flour
- 1/2 cup water
- 1/4 cup vegetable oil
- 1 teaspoon salt
- 1 cup cooked and flaked fish (such as tuna or cod)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup chopped parsley
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- Oil for frying
Instructions
- In a bowl, mix the flour and salt. Gradually add water and oil, kneading until a smooth dough forms. Cover and let it rest for 30 minutes.
- In a skillet, heat a little oil over medium heat. Sauté the onion and garlic until soft. Add the flaked fish, parsley, black pepper, and paprika. Cook for a few minutes, then remove from heat and let cool.
- Roll out the dough on a floured surface to about 1/8 inch thick. Cut into circles using a cup or cutter.
- Place a spoonful of the fish mixture in the center of each circle. Fold over and seal the edges by pressing with a fork.
- Heat oil in a deep pan over medium heat. Fry the pastéis until golden brown on both sides. Drain on paper towels before serving.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free
⚠️ Allergens: fish, gluten
Health Benefits
Pastéis are a nutritious dish that provides a good source of protein from the flaked fish, which is rich in omega-3 fatty acids that support heart health and brain function. The inclusion of parsley adds vitamins A, C, and K, contributing to enhanced immune function and overall wellness. Additionally, the dish is low in calories while being filling, making it suitable for those looking to maintain a balanced diet. Its cultural significance in Cabo Verde highlights the use of local ingredients, promoting a connection to traditional dietary practices.
Cultural Significance
Pastéis are often enjoyed during family gatherings and celebrations in Cabo Verde. They symbolize hospitality and the blending of cultures, showcasing the island’s history of trade and migration.
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