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Brazilian Fish Stew (Moqueca)
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Servings: 4 servings
Prep: 30 minutes mins
Cook: 30 minutes mins
Total: 1 hour hr
Ingredients
- 1 to 1 1/4 pound firm white fish such as halibut, sea bass, mahi-mahi, monk fish, barramundi, snapper
- 1 1/2 tablespoons fresh lime juice
- Salt and ground black pepper
- 2 tablespoons coconut oil, olive oil, avocado oil or Brazilian palm oil (see notes)
- 1 small onion finely diced (yellow, brown or red)
- 1 red bell pepper seeded and diced or sliced
- 2 carrots diced
- 1 small red or green jalapeno pepper seeded and diced (or use 1/4-1/2 teaspoon ground cayenne pepper)
- 1/2 to 1 teaspoon sea salt or Kosher salt
- 4 garlic cloves minced
- 1 tablespoon tomato paste
- 2 teaspoons paprika
- 1 teaspoon ground cumin
- 1 cup fish, chicken or vegetable stock or broth
- 2 fresh tomatoes diced or 1 14-ounces can crushed tomatoes)
- 1 14-ounces can coconut milk (full-fat is best)
- Salt and ground black pepper to taste
- A squeeze of fresh lime juice about 1 tablespoon or to taste, plus more for serving
- 3 tablespoons chopped fresh cilantro plus more for serving
- 1 scallion sliced optional
- Lime wedges for serving optional
Instructions
- Rinse and pat the fish dry with paper towels. Cut the fish into approximately 2-inch pieces.
- Place the fish in a medium bowl, drizzle it with fresh lime juice, season with salt and black pepper and toss gently to combine. Cover with plastic wrap and set aside. You can also refrigerate it for up to 20 minutes (but no longer as the lime juice will start cooking the fish).
- Heat the oil in a large sauté pan over medium-high heat. Add the onion, and sauté for about 3 minutes, stirring frequently. Stir in bell pepper, carrots and jalapeño (if using cayenne pepper, add it later with the rest of the spices.) Cook, stirring frequently for about 3 minutes or until the onion softens and becomes translucent. Stir in salt and garlic and sauté until aromatic, about 45 seconds.
- Stir in the tomato paste, paprika and cumin (plus cayenne pepper if using) and cook until aromatic, about 45 seconds to 1 minute.
- Stir in the stock, tomatoes and coconut milk. Bring to a boil and reduce the heat to medium-low. Simmer for about 8 minutes or until the sauce starts thickening. Adjust seasoning to your taste with salt and black pepper and stir in about a tablespoon of fresh chopped cilantro.
- Nestle the fish in the stew, pouring the sauce over the fish if needed. Bring to a gentle simmer and cook for about 4-5 minutes or until the fish is cooked through and tender. You can check the thicker pieces of fish by piercing them with a fork. The fish is done when it flakes easily.
- Add chopped cilantro, scallions (if using) and a squeeze of lime juice. Taste and adjust seasoning.
- Serve over white rice with lime wedges and additional chopped cilantro (optional)
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Recipe Notes
- This is my version of Brazilian fish stew. I am not claiming this is an authentic recipe because honestly, everyone has their own version of what authentic means. As always, I am trying to give other cultures the respect they deserve while sharing a sample of their cuisine to the world. If you have a 100% authentic recipe for this dish, feel free to post it online in your own blog. Thank you.
- Thicker, firm white fish works best. Tilapia can be used if cut into thick filets.
- Palm oil is a controversial product (just like farm-raised tilapia). I am not here to dictate what anyone should or should not eat. You make your own decisions. Palm oil is used to make this dish in Brazil. Use whatever oil you prefer. YOU DO YOU and let others do the same.
- I prefer making this recipe with fresh tomatoes, but you can also use canned crushed tomatoes.
- I use full-fat coconut milk for a rich tasting stew.
- Canned fish stock is usually not very good. If you can buy fish stock from a specialty shop, go for it, otherwise it’s best to use chicken broth.
- After adding the fish, you want to keep the stew at a gentle simmer to prevent the delicate fish from breaking up. Decrease the heat to low if needed.
Nutrition
Nutrition Facts
Brazilian Fish Stew (Moqueca)
Amount Per Serving
Calories 255
Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 6g38%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 69mg23%
Sodium 641mg28%
Potassium 1117mg32%
Carbohydrates 13g4%
Fiber 3g13%
Sugar 6g7%
Protein 30g60%
Vitamin A 7258IU145%
Vitamin C 58mg70%
Calcium 68mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.