Immerse yourself in the vibrant flavors of Brazil with Moqueca, a delectable fish stew enriched with the creaminess of coconut milk. This dish, bursting with the freshness of seafood and a medley of spices, is a celebration of Brazilian coastal cuisine.
Brazilian Fish Stew (Moqueca) with Coconut Milk
4
servings15
minutes30
minutes350
kcalIngredients
1.5 lbs (700g) white fish fillets (snapper, cod, or similar), cut into chunks
1 large onion, thinly sliced
3 cloves garlic, minced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 can (14 oz/400ml) coconut milk
1 can (14 oz/400g) diced tomatoes
1 tablespoon tomato paste
1 tablespoon olive oil
1 tablespoon palm oil (dende oil) – if available, for authenticity
Juice of 1 lime
1 bunch fresh cilantro, chopped
1 bunch fresh parsley, chopped
Salt and pepper to taste
1 teaspoon paprika
1 teaspoon cumin
1 teaspoon red pepper flakes (adjust to taste)
Cooked white rice for serving
Directions
- Marinate the Fish:
- In a bowl, season the fish chunks with lime juice, salt, pepper, paprika, and cumin. Allow it to marinate for at least 15 minutes.
- Prepare the Base:
- In a large, deep pan, heat olive oil and sauté onions and garlic until softened.
- Add Peppers:
- Add the sliced red and yellow bell peppers to the pan. Sauté until they begin to soften.
- Introduce Tomatoes:
- Pour in the diced tomatoes (with their juice) and tomato paste. Stir well.
- Bring in the Coconut Milk:
- Pour in the coconut milk, stirring to combine. Add the palm oil for an authentic touch.
- Season the Stew:
- Season the stew with salt, pepper, red pepper flakes, and half of the chopped cilantro and parsley. Adjust seasoning to taste.
- Simmering Time:
- Allow the stew to simmer for about 15 minutes, letting the flavors meld.
- Add Marinated Fish:
- Gently place the marinated fish chunks into the simmering stew. Be careful not to stir too vigorously to avoid breaking the fish.
- Finish with Herbs:
- Sprinkle the remaining cilantro and parsley over the top. Let it simmer for an additional 10-15 minutes or until the fish is cooked through.
- Serve Over Rice:
- Serve the Moqueca over cooked white rice.
Tips and Tricks for Perfect Results:
- Authentic Palm Oil: If possible, use authentic Brazilian palm oil (dende oil) for a more traditional flavor.
- Fresh Ingredients: Opt for fresh fish and herbs to enhance the overall freshness of the dish.
- Adjust Spice Level: Control the spiciness by adjusting the amount of red pepper flakes to suit your taste.
Nutrition Facts
4 servings per container
- Amount Per ServingCalories400
- % Daily Value *
- Total Fat
25g
39%
- Saturated Fat 15g 75%
- Sodium 700mg 30%
- Potassium 900mg 26%
- Total Carbohydrate
15g
5%
- Dietary Fiber 3g 12%
- Sugars 5g
- Protein 30g 60%
- Vitamin A 1200%
- Vitamin C 80%
- Calcium 149%
- Iron 4%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutritional Notes for Brazilian Fish Stew:
- Healthy Fats: The dish provides a good amount of healthy fats, primarily from coconut milk.
- Protein Boost: Moqueca is a protein-rich dish, making it a satisfying and filling meal.
- Vitamin-Rich: It’s a good source of Vitamin A and Vitamin C, contributing to immune health and vision.
- Mineral Content: The dish contains notable amounts of potassium, calcium, and iron.
Check More Recipes
Alterations and Modifications for Brazilian Fish Stew:
- Vegetarian/Vegan Version:
- Alteration: Substitute fish with tofu or a mix of hearty vegetables like mushrooms and eggplant.
- How to Achieve It: Marinate tofu or add vegetables during the simmering process.
- Low-Carb Option:
- Alteration: Serve Moqueca over cauliflower rice instead of traditional rice.
- How to Achieve It: Replace rice with cauliflower rice or another low-carb alternative.
- Gluten-Free:
- Alteration: Ensure all sauces and seasonings are gluten-free, and serve over gluten-free grains.
- How to Achieve It: Check labels for gluten-free fish sauce, tomato paste, and other ingredients. Serve over quinoa or gluten-free rice.
- Spicy Variation:
- Alteration: Increase the amount of red pepper flakes or add fresh chili peppers for extra heat.
- How to Achieve It: Adjust the spice level according to your preference during cooking.
Detailed Storage and Freezing Instructions for Brazilian Fish Stew:
Storage:
- Broth and Fish:
- Store leftover Moqueca in an airtight container in the refrigerator for up to 2 days.
- Accompaniments:
- Keep rice, if served separately, in a separate container. Store herbs and lime wedges in a damp paper towel in a plastic bag in the refrigerator.
Freezing:
- Broth:
- Freeze the broth in portion-sized containers for up to 1 month. Thaw and reheat on the stovetop.
- Fish:
- If freezing with fish, cook the fish directly in the stew. Freeze in airtight containers for up to 1 month.
- Reheating:
- Gently reheat the stew on the stovetop over medium heat. Add a splash of water or broth if needed to maintain moisture.
Make-Ahead Tips:
- Pre-Marinate Fish:
- Marinate the fish in advance and store it in the refrigerator until ready to cook.
- Prep Vegetables:
- Slice and prepare vegetables ahead of time for quicker assembly.
Serving Tips:
- Fresh Herbs:
- Garnish with additional fresh cilantro and parsley just before serving for a burst of fresh flavor.
- Lime Wedges:
- Serve with extra lime wedges on the side for those who enjoy an extra citrus kick.
Frequently Asked Questions (FAQs):
Yes, you can use frozen fish, but ensure it’s fully thawed before marinating and cooking.
If palm oil is unavailable, you can use extra virgin olive oil as a substitute.
Yes, the flavors often deepen when reheated, making it a great dish to prepare in advance.
For a lighter version, you can use a combination of vegetable broth and a small amount of coconut cream.
Certainly, choose firm-fleshed white fish like snapper, cod, or grouper. Adjust cooking times based on the thickness of the fish.
