Brazilian Fish Stew (Moqueca)
Ingredients
For the Fish
- 1 to 1 1/4 pound firm white fish such as halibut, sea bass, mahi-mahi, monk fish, barramundi, and/or snapper
- 1 1/2 tablespoons fresh lime juice
- Salt and ground black pepper
For the Stew
- 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 jalapeño 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 , use full-fat for best flavor and consistency
- 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)
Notes
- Fish: Choose firm white fish fillets that are on the thicker side. Thin fillets will dry up when cooking in the sauce. Good options are mahi-mahi, seabass, cod, halibut, snapper, barramundi, black cod and, monkfish Tilapia can be used if cut into thicker filets.
- Palm oil: Sometimes referred as dendê oil. This is a controversial product due to it's impact on the environment. Use whatever oil you prefer. Some good options are olive oil, coconut oil and avocado oil.
- Tomatoes: You can use fresh tomatoes or canned crushed tomatoes.
- Coconut Milk: I use full-fat coconut milk for it's creaminess and rich flavor.
- Fish Stock: 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.
- Marinating: Don't marinate the fish for more than 20 minutes to prevent the lime juice from "cooking" the fish.
- Gentle Simmer: 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.
- Storing: Store leftovers in an airtight container in the fridge for up to 3 days.
- Is this recipe authentic? 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.
Nutrition
Calories: 257 kcal, Carbohydrates: 12 g, Protein: 32 g, Fat: 10 g, Saturated Fat: 7 g, Polyunsaturated Fat: 1 g, Monounsaturated Fat: 1 g, Cholesterol: 71 mg, Sodium: 618 mg, Potassium: 905 mg, Fiber: 3 g, Sugar: 6 g, Vitamin A: 7125 IU, Vitamin C: 53 mg, Calcium: 70 mg, Iron: 2 mg
