Honduran Fish in Toasted Calabash Seed and Sour Orange Sauce with Red Bean Rice and Cucumber Salad

Name: Honduran Fish in Toasted Calabash Seed and Sour Orange Sauce with Red Bean Rice and Cucumber Salad
Prep time: 30 min
Cook time: 35 min
Total time: 65 min
Yield: 4
Cuisine: Hondureña
Ingredients: 1.3 lb firm white fish fillets; 1 1/2 tsp salt; 1 tsp black pepper; 1/3 cup sour orange juice; 4 cloves garlic; 1/2 cup toasted calabash seeds; 2 medium ripe tomatoes; 1 medium red bell pepper; 1 1/4 cups white onion; 1/2 cup fresh cilantro; 1 tsp annatto powder; 3 tbsp vegetable oil; 1 cup water; 1 cup uncooked white rice; 1 cup cooked red beans; 1 3/4 cups bean broth or water; 1 1/2 cups cucumber; 2 tbsp white vinegar; 1 tsp sugar

An original Honduran-inspired dish featuring seared fish fillets finished in a silky sauce of toasted calabash seeds, sweet pepper, tomato, and sour orange. It is served with homemade rice mixed with red beans and a fresh cucumber, onion, and cilantro salad for a bright, crisp contrast.

30 minPrep

35 minCook

65 minTotal

4Servings

Gluten-FreeDairy-FreeHigh Protein

Ingredients

Adjust servings

600 g firm white fish fillets (como tilapia, pargo or mero, without espinas)
8 g salt (divided)
2 g black pepper (freshly ground)
80 ml sour orange juice (divided)
12 g garlic (divided, chopped)
70 g toasted calabash seeds (ground or finely crushed)
300 g ripe tomatoes (chopped)
120 g red bell pepper (chopped)
180 g white onion (divided sliced finas and cubes small)
20 g fresh cilantro (chopped, divided)
2 g annatto powder (optional for color)
45 ml vegetable oil (divided)
240 ml water (for the sauce)
200 g uncooked white rice (enjuagado)
240 g cooked red beans (1/4 cup de su caldo reservado)
420 ml bean broth or water (for cocinar the arroz)
220 g cucumber (en medias lunas finas)
30 ml white vinegar (for the ensalada)
4 g sugar (for balancear the ensalada)

Nutrition facts

per serving

520 kcal

Calories

35 g

Protein

45 g

Carbs

21 g

Fat

5 g

Fiber

40 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

Fish

Instructions

1
1. Season the fish fillets with 4 g (3/4 tsp) salt, black pepper, 30 ml (2 tbsp) sour orange juice, and half of the chopped garlic. Let them rest in the refrigerator for 10 minutes.
2
2. For the sauce, heat a large skillet over medium heat and lightly toast the calabash seeds for 2 to 3 minutes, stirring constantly, until fragrant. Remove and set aside.
3
3. In the same skillet, add 15 ml (1 tbsp) vegetable oil. Sauté the tomatoes, red bell pepper, 90 g diced onion, the remaining garlic, and annatto for 6 minutes, until softened.
4
4. Transfer the sautéed mixture to a blender along with the toasted calabash seeds, 50 ml (3 tbsp + 1 tsp) sour orange juice, and 240 ml (1 cup) water. Blend until thick and smooth.
5
5. Return the sauce to a saucepan and cook over medium-low heat for 6 to 8 minutes, stirring often. Adjust with 2 g (1/4 tsp) salt and add half of the chopped cilantro. Keep warm over low heat.
6
6. For the red bean rice, heat 15 ml (1 tbsp) vegetable oil in a medium pot over medium heat. Add 45 g diced onion and sauté for 2 minutes. Stir in the uncooked white rice and cook for 1 minute to lightly toast it.
7
7. Add the bean broth or water, the reserved bean liquid, and 2 g (1/4 tsp) salt. Once boiling, cover, reduce the heat, and cook for 15 to 18 minutes until the rice is tender. Turn off the heat, add the cooked red beans, fluff with a fork, and let rest covered for 5 minutes.
8
8. For the salad, combine the cucumber, the remaining thinly sliced onion, white vinegar, sugar, a pinch of salt, and the remaining cilantro in a bowl. Let it sit for 10 minutes so the flavors meld.
9
9. Heat the remaining 15 ml (1 tbsp) vegetable oil in a wide skillet over medium-high heat. Sear the fish fillets for 2 to 3 minutes per side until golden and just cooked. If checking doneness by temperature, cook to 145°F / 63°C at the thickest part.
10
10. Lower the heat and pour the calabash seed sauce over the fish. Cook everything together for 2 to 3 minutes more, spooning the sauce over the fillets without breaking them.
11
11. Serve a bed of red bean rice, place the fish with plenty of calabash sauce on top or alongside, and finish with the fresh cucumber salad.

Chef tips

Toast the calabash seeds only until fragrant; if they burn, the sauce may taste bitter. If the sauce becomes too thick, add 1 to 2 tablespoons of hot water to loosen it before serving.

Substitutions

You can substitute toasted pumpkin seeds for calabash seeds if needed, though the flavor will change slightly. Tilapia can be replaced with snapper, croaker, or grouper. If sour orange is unavailable, use half orange juice and half lime juice.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Ninja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
View on Amazon
Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
View on Amazon
Illustrative image
T-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
View on Amazon