Heart-Healthy Moqueca

Dive into the flavors of Brazil with this Heart-Healthy Moqueca, a lighter take on the traditional seafood stew that doesn't skimp on taste. This recipe combines tender white fish fillets with a vibrant medley of vegetables, all simmered in a velvety broth of light coconut milk and low-sodium broth. Infused with smoky paprika, a hint of cayenne spice, and the zest of lime juice, this dish is packed with bold, fresh flavors that are perfect for a nourishing meal. With heart-friendly olive oil, plenty of nutrient-rich ingredients like red bell peppers, garlic, and tomatoes, and a quick 45-minute total preparation time, this one-pot wonder is as wholesome as it is convenient. Garnished with fresh cilantro and green onions, it’s perfect served over brown rice or whole-grain bread for a complete, satisfying dish. Whether you're watching your sodium intake or simply seeking a healthy, flavorful dinner, this guilt-free Brazilian-inspired stew is a must-try!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium Onion, chopped
• 1 large Red bell pepper, thinly sliced
• 4 cloves Garlic, minced
• 2 large Tomato, chopped
• 1 cup Coconut milk, light
• 1 cup Low-sodium fish or vegetable broth
• 1 teaspoon Paprika
• 0.25 teaspoon Cayenne pepper
• 1 Bay leaf
• 1.5 pounds Firm white fish fillets (e.g., cod, tilapia), cut into 2-inch pieces
• 2 tablespoons Lime juice
• 0.5 cup Fresh cilantro, chopped
• 3 Green onions, sliced
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Heat 1 tablespoon of olive oil in a large pan or Dutch oven over medium heat.

Step 2

Add the chopped onion and cook until softened, about 4-5 minutes.

Step 3

Add the red bell pepper and cook for an additional 3 minutes until slightly tender.

Step 4

Stir in the minced garlic and cook for 1 minute, until fragrant.

Step 5

Add the chopped tomatoes and cook for about 5 minutes until they start to break down.

Step 6

Pour in the light coconut milk and low-sodium broth, stirring gently to combine.

Step 7

Stir in the paprika, cayenne pepper, and bay leaf. Allow the mixture to simmer for 5 minutes.

Step 8

Season the fish pieces lightly with salt and black pepper, and then gently add them to the simmering stew.

Step 9

Cover the pan and let the stew cook for about 8-10 minutes, or until the fish is opaque and cooked through.

Step 10

Drizzle the lime juice over the stew and gently stir in the chopped cilantro and sliced green onions.

Step 11

Remove the bay leaf, adjust seasoning with salt and pepper if necessary, and drizzle with the remaining tablespoon of olive oil before serving.

Step 12

Serve the Moqueca hot, accompanied by brown rice or whole-grain bread, if desired.

Nutrition Facts

Serving size	2089.9 grams (2089.9g)

Amount per serving	% Daily Value*
Calories	1181

Total Fat 47.40g	61%
Saturated Fat 15.00g	75%
Polyunsaturated Fat 2.70g
Cholesterol 340mg	113%
Sodium 1832mg	80%
Total Carbohydrate 61.70g	22%
Dietary Fiber 16.90g	60%
Total Sugars 28.70g
Protein 135.10g	270%

Vitamin D 1361IU	6804%
Calcium 308mg	24%
Iron 11mg	59%
Potassium 4191mg	89%

*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: 35.1%

Protein: 44.5%

Carbs: 20.3%