Pan-Seared Fish with Coconut and Dendê Oil Sauce

By AislePrompt Editorial · Published 2026-05-27 · Updated 2026-05-27

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Delicate white fish pan-seared and served with a vibrant coconut milk and dendê oil sauce, inspired by Afro-Brazilian coastal cuisine. This Brazilian-inspired seafood recipe, ready in about 25 minutes, pairs dendê oil (red palm oil), coconut milk, garlic cloves, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 360 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Brazilian cuisine 360 cal/serving

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Ingredients

4 fillets (6 oz each) white fish fillets (e.g., sea bass or tilapia)
3 tbsp dendê oil (red palm oil)
1 cup coconut milk
3 garlic cloves, minced
1 small yellow onion, finely chopped
2 tbsp fresh cilantro, chopped
1 tbsp lime juice
1 tsp salt
1/2 tsp black pepper
2 tbsp olive oil

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Instructions

Step 1: Pat dry 4 white fish fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the fillets and sear for 3-4 minutes per side until golden and cooked through. Remove fish and keep warm.
Step 3: In the same skillet, reduce heat to medium and add 3 tbsp dendê oil. Sauté 1 small finely chopped yellow onion and 3 minced garlic cloves for 3-4 minutes until soft and fragrant.
Step 4: Pour in 1 cup coconut milk and bring to a gentle simmer. Let sauce cook for 5 minutes until slightly thickened.
Step 5: Stir in 1 tbsp lime juice and 2 tbsp chopped fresh cilantro, adjusting seasoning with salt and pepper as needed.
Step 6: Return the fish fillets to the skillet, spooning sauce over them to coat. Serve immediately with white rice or steamed vegetables.