Brazilian Fish Stew

Dive into the vibrant flavors of Brazilian Fish Stew, a hearty and aromatic dish known as "Moqueca" that brings the essence of coastal Brazil to your table. This gluten-free recipe features tender white fish fillets marinated in lime juice, then simmered in a luscious broth of coconut milk, fresh tomatoes, and colorful bell peppers. Infused with garlic, cilantro, and a hint of optional cayenne for a gentle kick, this comforting stew is rich in both flavor and tradition. Perfectly balanced with the addition of a silky seafood stock and a drizzle of golden palm oil, it’s a one-pot masterpiece that's ready in under an hour! Serve it over fluffy white rice to soak up every drop of the savory-sweet broth and transport your taste buds to the tropics.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1.5 pounds white fish fillets (e.g., cod, halibut, or tilapia)
• 1 whole lime
• 1 teaspoon kosher salt
• 0.5 teaspoons black pepper
• 2 tablespoons olive oil
• 1 large yellow onion, thinly sliced
• 1 large red bell pepper, thinly sliced
• 1 large yellow bell pepper, thinly sliced
• 4 cloves garlic cloves, minced
• 2 cups tomatoes, diced
• 1 can (13.5 oz) coconut milk
• 1 cup fish or seafood stock
• 1 tablespoon palm oil (or substitute with extra olive oil)
• 0.25 teaspoons cayenne pepper (optional, for heat)
• 0.25 cup fresh cilantro, chopped
• 0.25 cup green onions, chopped
• 2 cups white rice (for serving)

Directions

Step 1

Rinse the fish fillets under cold water and pat dry with paper towels. Cut the fillets into large chunks (about 2–3 inches).

Step 2

Place the fish in a bowl and squeeze the juice of the lime over it. Sprinkle with salt and black pepper. Toss gently to coat and let it marinate for 15 minutes while you prepare the other ingredients.

Step 3

Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.

Step 4

Add the sliced onions, red bell peppers, and yellow bell peppers. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Add the minced garlic and diced tomatoes. Cook for another 3 minutes until the tomatoes start to break down.

Step 6

Pour in the coconut milk and fish or seafood stock. Stir to combine and bring the mixture to a gentle simmer.

Step 7

Stir in the palm oil (if using) and cayenne pepper for a touch of heat. Taste the broth and adjust seasoning with more salt, if needed.

Step 8

Gently add the marinated fish chunks to the pot. Spoon some of the broth over the fish to coat.

Step 9

Cover the pot and let the stew simmer gently for 12–15 minutes, or until the fish is cooked through and flakes easily with a fork. Be careful not to overcook the fish.

Step 10

Turn off the heat and sprinkle the stew with fresh cilantro and green onions.

Step 11

Serve hot over white rice and enjoy this authentic Brazilian dish!

Nutrition Facts

Serving size	2683.6 grams (2683.6g)

Amount per serving	% Daily Value*
Calories	1967

Total Fat 53.20g	68%
Saturated Fat 13.20g	66%
Polyunsaturated Fat 2.70g
Cholesterol 340mg	113%
Sodium 1125mg	49%
Total Carbohydrate 220.80g	80%
Dietary Fiber 21.90g	78%
Total Sugars 63.20g
Protein 159.70g	319%

Vitamin D 1361IU	6804%
Calcium 397mg	31%
Iron 13mg	73%
Potassium 4972mg	106%

*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.

Source of Calories

Fat: 23.9%

Protein: 31.9%

Carbs: 44.1%