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Moqueca (Brazilian Fish Stew)
Moqueca is a flavorful Brazilian fish stew with coconut milk and cilantro. Taught to me by my Brazilian friend Fernanda, this chunky, creamy and filling seafood soup is ready in 30 minutes and will become a family favorite.
Prep Time
30 mins
Cook Time
30 mins
Servings: 4 servings
Calories: 419 kcal
Course:
Main Course , Soup
Cuisine:
Brazilian
Ingredients
- 1-2 pounds halibut cut into pieces, or other firm white fish like cod
- 3 garlic cloves minced
- ½ red onion chopped
- 1 red bell pepper chopped
- 2 celery stalks chopped
- 1 14 ounce can diced tomatoes
- Dende oil optional
- 2 tablespoons peanut oil or other neutral oil
- 1 tablespoon paprika
- salt and pepper
- 1 can coconut milk
- 4 scallions chopped
- ½ bunch cilantro chopped, plus more for serving
- 2-4 Lime wedges plus more for serving
- rice optional
Instructions
- In a pot, sauté onion, celery, bell pepper and cook until softened.
- If using dende oil, skip this stage! Otherwise, in a small bowl, combine 2 tablespoons of neutral or peanut oil with 1 teaspoon of paprika and 1 remaining garlic clove. Add salt and pepper to taste.
- Add tomatoes, dende oil or paprika oil, salt and pepper. Simmer 5 minutes.
- Remove half the vegetables from the pot. Add the fish on top of the veggies in the pot. Cover with remaining vegetables.
- Reduce the heat and pour the coconut milk over the top, adding the creaminess to this coconut milk and seafood soup. Cook for 15 minutes.
- Top with diced scallions and cilantro.
- Season with lime juice.
- Taste and adjust seasoning.
- Serve moqueca immediately, with more lime wedges and cilantro. Moqueca can also be served over rice for a full meal.
Cup of Yum
Nutrition Information
Serving
1g
Calories
419kcal
(21%)
Carbohydrates
11g
(4%)
Protein
24g
(48%)
Fat
32g
(49%)
Saturated Fat
23g
(115%)
Polyunsaturated Fat
3g
Monounsaturated Fat
5g
Cholesterol
56mg
(19%)
Sodium
98mg
(4%)
Potassium
897mg
(26%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
1158IU
(23%)
Vitamin C
48mg
(53%)
Calcium
46mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 419
% Daily Value*
| Serving | 1g | |
| Calories | 419kcal | 21% |
| Carbohydrates | 11g | 4% |
| Protein | 24g | 48% |
| Fat | 32g | 49% |
| Saturated Fat | 23g | 115% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 56mg | 19% |
| Sodium | 98mg | 4% |
| Potassium | 897mg | 19% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 1158IU | 23% |
| Vitamin C | 48mg | 53% |
| Calcium | 46mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.