Bollo de Pescado

Bollo de Pescado Recipe from Ecuador | Tuna, Tomato, Garlic, and more

Region / culture: Ecuador | Preparation time: 30 minutes | Cooking time: 40 minutes | Servings: 4

Introduction

Bollo de Pescado is a traditional dish that hails from the coastal regions of Ecuador, combining the rich flavors of the sea with the earthy tones of plantains and peanuts. This dish is a testament to the culinary ingenuity of the region, utilizing locally sourced ingredients to create a meal that is both nutritious and delicious. The recipe involves wrapping a savory fish filling within a plantain dough, then steaming the parcels to perfection in plantain leaves. It's a dish that encapsulates the essence of coastal Ecuadorian cuisine, offering a unique taste experience that is both exotic and comforting.

History

The origins of Bollo de Pescado can be traced back to the Afro-Ecuadorian communities of the Esmeraldas province, where the abundant coastal resources and rich agricultural land have shaped the local cuisine. This dish is a fusion of African culinary techniques and indigenous ingredients, a testament to the cultural melting pot that is Ecuador. Historically, Bollo de Pescado was a meal prepared for special occasions, utilizing the freshest fish caught from the Pacific Ocean. Over time, it has become a beloved staple, enjoyed by families and food enthusiasts across the country.

Ingredients

0.5 lb (227 g) yellow fin tuna
1 small tomato, peeled and without seeds
2 garlic cloves
2 small red onions
1 small green pepper
plantain leaves for rolling
3 cups water
0.5 broth cube
0.5 lb (227 g) peanut paste or peanut butter mixed with water
4 green plantains, grated
4 tbsp achiote (annatto)
salt, pepper, cumin
Ajinomoto (monosodium glutamate)

How to prepare

Prepare a refrito by combining annatto, tomato, green peppers, onions, and garlic. Season with salt, pepper, Ajinomoto, cumin, and broth cube. Add the fish, cut into pieces, and peanuts. Cook for 15 minutes.
Grate the plantains and cook them in a pot with water and salt. Stir frequently to prevent sticking. Once the mixture turns brownish, remove from heat. Clean the leaves with a damp cloth. Place some plantain paste on a leaf, add some fish/peanuts in the center, and fold to close. Steam the bollos in a pot for approximately 25 minutes.

Variations

While yellow fin tuna is traditionally used, other firm-fleshed fish like mahi-mahi or snapper can be substituted. For a vegetarian version, mushrooms or chickpeas can replace the fish. Adding other vegetables like carrots or bell peppers to the filling can also enhance the nutritional profile and flavor of the dish.

Cooking Tips & Tricks

To ensure the best results when preparing Bollo de Pescado, consider the following tips:

- Use fresh, high-quality fish for the filling to enhance the flavor of the dish.

- When grating the plantains, aim for a fine texture to ensure a smooth dough.

- Be gentle when cleaning the plantain leaves to avoid tearing them, as they serve as the wrapping for the bollos.

- Steam the bollos on a low heat to ensure they cook through evenly without unraveling.

Serving Suggestions

Bollo de Pescado is traditionally served hot, straight from the steamer. It can be enjoyed on its own or accompanied by a side of pickled onions and aji (Ecuadorian hot sauce) for an extra kick of flavor. A refreshing citrus salad or a light soup can complement the meal, balancing the rich flavors of the bollos.

Cooking Techniques

The key cooking techniques involved in preparing Bollo de Pescado include making a refrito (a base of sautéed vegetables and spices), grating plantains to a fine texture, and steaming the wrapped bollos. Mastery of these techniques will ensure a flavorful and authentic dish.

Ingredient Substitutions

For those unable to find annatto, paprika mixed with a little olive oil can serve as a substitute to achieve a similar color and a hint of flavor. In the absence of plantain leaves, parchment paper or aluminum foil can be used as wrapping materials, though the traditional flavor imparted by the leaves will be missing.

Make Ahead Tips

The plantain dough and fish filling can be prepared a day in advance and stored in the refrigerator. This allows the flavors to meld together, enhancing the overall taste of the bollos when steamed the next day.

Presentation Ideas

Serve the Bollo de Pescado on a clean plantain leaf for an authentic and visually appealing presentation. Garnish with fresh cilantro or parsley and a wedge of lime to add color and a burst of freshness.

Pairing Recommendations

A light, crisp white wine such as Sauvignon Blanc or a citrusy beer can complement the flavors of Bollo de Pescado. For a non-alcoholic option, a chilled glass of passion fruit juice or coconut water pairs well with the dish.

Storage and Reheating Instructions

Leftover Bollo de Pescado can be stored in the refrigerator for up to two days. To reheat, steam the bollos for 10-15 minutes or until heated through. Avoid microwaving, as it can affect the texture of the plantain dough.

Nutrition Information

Calories per serving

A single serving of Bollo de Pescado contains approximately 300-350 calories, making it a moderately calorie-dense meal that can fit into a balanced diet. The majority of the calories come from the carbohydrates in the plantains and the protein in the fish.

Carbohydrates

A serving of Bollo de Pescado is rich in carbohydrates, primarily due to the plantains and the small amount of tomato used in the recipe. Plantains are a good source of complex carbohydrates, which provide sustained energy throughout the day. A single serving of this dish can contain approximately 40-50 grams of carbohydrates.

Fats

The fats in Bollo de Pescado come from the fish, which is a source of healthy omega-3 fatty acids, and the small amount of annatto oil used in the refrito. Omega-3 fatty acids are beneficial for heart health and cognitive function. The overall fat content per serving is relatively low, making this dish a heart-healthy option.

Proteins

Yellow fin tuna, the main protein source in this recipe, is an excellent source of high-quality protein, essential for muscle repair and growth. A single serving of Bollo de Pescado can provide approximately 20-25 grams of protein, contributing significantly to the daily protein requirements of an average adult.

Vitamins and minerals

This dish is a good source of various vitamins and minerals, including Vitamin B12 from the fish, which is crucial for nerve function and the production of DNA. The plantains contribute Vitamin C, potassium, and dietary fiber, which are essential for overall health. The inclusion of tomatoes and green peppers adds a boost of antioxidants and Vitamin A.

Alergens

The primary allergens in this recipe include fish and peanuts. Individuals with allergies to these ingredients should avoid this dish or seek suitable substitutions.

Summary

Bollo de Pescado is a nutritious meal that offers a balanced mix of carbohydrates, proteins, and healthy fats. It is rich in vitamins and minerals, making it a wholesome choice for those looking to enjoy the flavors of Ecuadorian cuisine while maintaining a balanced diet.

Summary

Bollo de Pescado is a flavorful and nutritious dish that showcases the rich culinary heritage of Ecuador. With its combination of fresh fish, plantains, and aromatic spices, it offers a unique dining experience that is both satisfying and healthy. Whether you're exploring Ecuadorian cuisine for the first time or looking to add a new recipe to your repertoire, Bollo de Pescado is a delightful choice that is sure to impress.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was many years ago, when I was just a young girl living in a small coastal village in Spain. I remember watching my mother and grandmother in the kitchen, their hands expertly moving around the pots and pans as they prepared delicious meals for our family. It was during one of those days that I first learned the recipe for Bollo de Pescado.

It all started with a visit from our neighbor, Dona Maria. She was known throughout the village for her incredible cooking skills, and whenever she brought over a dish, it was always a cause for celebration. On this particular day, she arrived at our doorstep with a steaming pot of Bollo de Pescado, a traditional Spanish fish stew that was popular in our region.

As soon as I caught a whiff of the fragrant broth, I knew I had to learn how to make it. Dona Maria must have sensed my excitement, because she smiled and offered to teach me the recipe. I eagerly accepted, and soon we were in the kitchen, surrounded by the tantalizing aromas of onions, garlic, and fresh seafood.

Dona Maria began by explaining the ingredients to me, pointing out each one and describing its role in the dish. She showed me how to properly clean and prepare the fish, emphasizing the importance of using only the freshest ingredients. As we worked together, she shared stories of her own childhood, when she had learned the recipe from her own grandmother.

I listened intently, soaking up every bit of knowledge that Dona Maria imparted to me. I could see the passion in her eyes as she talked about the art of cooking, and I knew that I wanted to follow in her footsteps. By the time we sat down to eat the finished Bollo de Pescado, I felt a deep sense of gratitude for the opportunity to learn from such a talented cook.

From that day on, I began to experiment with the recipe on my own, making adjustments here and there to suit my own taste. I would spend hours in the kitchen, chopping vegetables, simmering broth, and stirring the pot with care. Each time I made Bollo de Pescado, I felt a sense of connection to my mother and grandmother, who had passed down their love of cooking to me.

Over the years, I continued to refine my technique, learning new tips and tricks from friends, neighbors, and cookbooks. I added my own personal touch to the recipe, incorporating different herbs and spices to create a unique flavor profile. And as I shared the dish with family and friends, I could see the joy in their eyes as they savored each spoonful of the savory stew.

Now, as I sit at my kitchen table, surrounded by the comforting smells of Bollo de Pescado wafting from the stove, I am filled with a sense of pride. This recipe has become a part of my identity, a link to the past that connects me to my family and my heritage. And as I ladle out steaming bowls of the rich, flavorful stew, I know that I am carrying on a tradition that will endure for generations to come.

So, if you ever find yourself in need of a hearty and delicious meal, look no further than my kitchen. I will be more than happy to share the recipe for Bollo de Pescado with you, passing on the knowledge and love that was given to me so many years ago. And who knows, perhaps one day you too will find yourself sitting at your own kitchen table, savoring the taste of this timeless dish and creating memories that will last a lifetime.