Pan-Seared Fish with Coconut Sauce and Brazilian Dendê Oil

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Flaky white fish pan-seared and topped with a creamy coconut sauce infused with Brazilian dendê palm oil for a rich, tropical finish. This brazilian-inspired seafood ready in about 25 minutes blends sea salt, black pepper, olive oil into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 350 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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 350 cal/serving
Plan a meal with the AI → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Knives & cutting boards → Shop all kitchen tools →

Instructions

  1. Step 1: Pat dry 4 white fish fillets (6 oz each) and season both sides with 1 tsp sea salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the fish fillets and pan-sear for 3-4 minutes per side until golden brown and cooked through. Remove fish and keep warm.
  3. Step 3: In the same skillet, reduce heat to medium and add 2 tbsp dendê oil. Sauté 1 small finely diced yellow onion and 2 minced garlic cloves for 3 minutes until softened and fragrant.
  4. Step 4: Stir in 1 cup coconut milk and simmer gently for 5 minutes until the sauce thickens slightly.
  5. Step 5: Remove from heat and stir in 1/4 cup chopped fresh cilantro and 1 tbsp lime juice for brightness.
  6. Step 6: Spoon the warm coconut dendê sauce over the pan-seared fish fillets and serve immediately with steamed rice or sautéed greens.

Frequently asked questions

How long does Pan-Seared Fish with Coconut Sauce and Brazilian Dendê Oil take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Fish with Coconut Sauce and Brazilian Dendê Oil?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Fish with Coconut Sauce and Brazilian Dendê Oil?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Fish with Coconut Sauce and Brazilian Dendê Oil for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Fish with Coconut Sauce and Brazilian Dendê Oil?

Brazilian seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

Related recipes