Moqueca

Transport your taste buds to the vibrant coasts of Brazil with this authentic Moqueca recipe, a rich and fragrant Brazilian fish stew that combines tender white fish fillets, creamy coconut milk, and a medley of colorful vegetables like bell peppers, tomatoes, and onions. Infused with bold flavors of lime, garlic, cumin, and palm oil (dendê oil), this easy yet exotic dish captures the essence of Brazilian cuisine in every bite. Perfectly balanced with optional heat from chili peppers and finished with a sprinkle of fresh cilantro, Moqueca is a comforting, one-pot wonder that’s ideal for family dinners or impressing guests. Serve it piping hot with steamed rice or farofa for a truly unforgettable dining experience. Ready in just one hour, this gluten-free seafood stew is as visually stunning as it is delicious, making it a must-try for both adventurous foodies and fans of traditional dishes.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 600 grams white fish fillets (such as snapper or cod)
• 1 whole lime
• 2 tablespoons olive oil
• 1 large onion, sliced
• 1 medium red bell pepper, sliced
• 1 medium yellow bell pepper, sliced
• 400 grams tomatoes, chopped
• 400 ml coconut milk
• 2 tablespoons palm oil (dendê oil)
• 3 cloves garlic cloves, minced
• 1 teaspoon cumin powder
• 2 tablespoons cilantro, chopped
• 1 small chili pepper, chopped (optional)
• 1 teaspoon salt
• 1 teaspoon black pepper

Directions

Step 1

Rinse the fish fillets under cold water and pat dry with paper towels.

Step 2

Squeeze the juice from the lime over the fish fillets and set aside to marinate for about 15 minutes.

Step 3

Heat olive oil in a large, deep skillet or Dutch oven over medium heat.

Step 4

Add the onion and garlic to the skillet, sautéing until the onion becomes translucent, about 5 minutes.

Step 5

Stir in the bell peppers and cook for another 5 minutes until they start to soften.

Step 6

Add the chopped tomatoes, cumin, salt, and black pepper to the skillet. Let it simmer for 5-7 minutes, allowing the tomatoes to break down slightly.

Step 7

Gently place the marinated fish fillets into the skillet, nestling them into the mixture.

Step 8

Pour the coconut milk over the fish, bringing the mixture to a simmer.

Step 9

Drizzle the palm oil over the top and add the chopped chili pepper, if using.

Step 10

Cover the skillet and reduce the heat to low, allowing the stew to cook gently for about 15-20 minutes, or until the fish fillets are cooked through and flakes easily with a fork.

Step 11

Sprinkle chopped cilantro over the moqueca just before serving.

Step 12

Serve hot with steamed rice or farofa on the side, if desired.

Nutrition Facts

Serving size	2046.8 grams (2046.8g)

Amount per serving	% Daily Value*
Calories	1555

Total Fat 67.40g	86%
Saturated Fat 20.30g	102%
Polyunsaturated Fat 2.70g
Cholesterol 360mg	120%
Sodium 2829mg	123%
Total Carbohydrate 100.70g	37%
Dietary Fiber 16.80g	60%
Total Sugars 61.00g
Protein 142.70g	285%

Vitamin D 1200IU	6000%
Calcium 327mg	25%
Iron 8mg	43%
Potassium 4233mg	90%

*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: 38.4%

Protein: 36.1%

Carbs: 25.5%