Ecco Wellness

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Ecco Wellness

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01/26/2023

Garlic Butter Fish

Ingredients
12 oz. (340 g) firm white fish fillet (halibut, cod or po***ck fillet)
salt
ground black pepper
3 dashes cayenne pepper
2 tablespoons corn starch
2 tablespoons cooking oil
lemon wedges
Garlic Butter Sauce
1/2 stick (4 tablespoons) salted butter, melted
3 cloves garlic, minced
1/2 tablespoon lemon juice
1 tablespoon chopped parsley

01/25/2023

Brazilian Fish Stew (Moqueca!)

INGREDIENTs
Fish:

1 – 1 1/2 pounds firm white fish- Halibut, Black Cod, Sea Bass ( thicker cuts are best)

1/2 teaspoon salt
one lime- zest and juice
Stew/ Sauce:

2–3 tablespoons coconut or olive oil (or use Dende – Brazillian Red Palm oil for the best flavor!)
1 onion- finely diced ( red, white or yellow)
1/2 teaspoon salt
1 cup carrot, diced
1 red bell pepper, diced
4 garlic cloves- rough chopped
1/2 jalapeno, finely diced
1 tablespoon tomato paste
2 teaspoons paprika
1 teaspoon ground cumin (or whole seed)
1 cup fish or chicken stock
1 1/2 cups tomatoes, diced ( preferably fresh)
1 14 ounce can coconut milk ( liquid and solids)
more salt to taste
1/2 cup chopped cilantro, scallions or Italian parsley
squeeze of lime
Serve over cilantro rice, basmati rice, black rice or everyday quinoa.

01/24/2023

Fish Piccata

Ingredients
All-purpose flour, for dredging (about 1/2 cup)
Four 6-ounce (170g) thin boneless, skinless white-fleshed fish fillets, about 1/2- to 3/4-inch thick, such as flounder, scrod, haddock, or branzino
Kosher salt and freshly ground black pepper
1/4 cup (60ml) vegetable oil
1/3 cup (80ml) dry white wine
1 1/2 tablespoons (1/2 ounce; 15g) drained capers in vinegar
4 tablespoons (60g) unsalted butter, cut into tablespoon-size pieces, plus 1 tablespoon (15g) unsalted butter mashed into a paste with 1/4 teaspoon all-purpose flour
1 tablespoon (15ml) fresh lemon juice from 1 lemon
1 1/2 tablespoons (1/4 ounce; 8g) minced flat-leaf parsley leaves and tender stems

Address

Miami, FL
33177

Website

http://eccowellness.com/

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