Heart-Healthy Moqueca
Indulge in the vibrant flavors of Brazil with this Heart-Healthy Moqueca, a lighter twist on the traditional coastal stew. Packed with lean white fish, colorful vegetables, and creamy light coconut milk, this recipe brings bold, aromatic spices like paprika and a touch of cayenne for just the right amount of heat. Lower in sodium and enriched with wholesome ingredients, including olive oil, fresh cilantro, and green onions, this dish is perfect for a nutritious yet flavorful meal. With just 20 minutes of prep time and 25 minutes of cooking, you’ll savor a guilt-free bowl of health-conscious comfort that pairs beautifully with brown rice or whole-grain bread. Perfect for serving up a taste of the tropics without compromising heart health!
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Recipe Information
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
Instructions
Heat 1 tablespoon of olive oil in a large pan or Dutch oven over medium heat.
Add the chopped onion and cook until softened, about 4-5 minutes.
Add the red bell pepper and cook for an additional 3 minutes until slightly tender.
Stir in the minced garlic and cook for 1 minute, until fragrant.
Add the chopped tomatoes and cook for about 5 minutes until they start to break down.
Pour in the light coconut milk and low-sodium broth, stirring gently to combine.
Stir in the paprika, cayenne pepper, and bay leaf. Allow the mixture to simmer for 5 minutes.
Season the fish pieces lightly with salt and black pepper, and then gently add them to the simmering stew.
Cover the pan and let the stew cook for about 8-10 minutes, or until the fish is opaque and cooked through.
Drizzle the lime juice over the stew and gently stir in the chopped cilantro and sliced green onions.
Remove the bay leaf, adjust seasoning with salt and pepper if necessary, and drizzle with the remaining tablespoon of olive oil before serving.
Serve the Moqueca hot, accompanied by brown rice or whole-grain bread, if desired.
Nutrition Facts
Calories |
1181 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.4 g | 61% | |
| Saturated Fat | 15.0 g | 75% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 1832 mg | 80% | |
| Total Carbohydrate | 61.7 g | 22% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 28.7 g | ||
| Protein | 135.1 g | 270% | |
| Vitamin D | 34.0 mcg | 170% | |
| Calcium | 308 mg | 24% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 4191 mg | 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.
