Low Fat Moqueca
Indulge in the vibrant flavors of Brazil with this light and healthy twist on Moqueca, a traditional Brazilian seafood stew. This *Low Fat Moqueca* captures the essence of its classic counterpart with a fragrant blend of lime-marinated white fish, colorful bell peppers, onions, and tomatoes, simmered in a flavorful broth enriched with just a touch of coconut milk for creaminess. Perfect for those seeking a guilt-free yet satisfying meal, this recipe stays low in fat without sacrificing the rich, comforting taste of the original dish. Ready in just under 50 minutes, it’s a quick and wholesome option that pairs beautifully with fluffy rice and a garnish of fresh cilantro. Whether you’re looking to impress guests or enjoy a cozy dinner, this low-fat seafood stew is a flavorful, nutrient-packed delight! Keywords: low fat seafood stew, Brazilian moqueca recipe, healthy fish stew, coconut milk fish stew.
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Recipe Information
Ingredients
- 500 grams white fish fillets
- 1 whole lime
- 3 whole garlic cloves
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 medium yellow onion
- 1 medium red bell pepper
- 1 medium green bell pepper
- 2 cups low-sodium vegetable broth
- 0.5 cup coconut milk
- 2 large tomatoes
- 1 teaspoon cumin
- 1 teaspoon paprika
- 0.25 cup fresh cilantro
- 1 second olive oil spray
Instructions
Rinse and pat dry the fish fillets. Cut them into roughly 1-2 inch cubes.
In a small bowl, combine juice of 1 lime, minced garlic cloves, salt, and black pepper. Marinate the fish cubes in this mixture for at least 15 minutes in the refrigerator.
While the fish is marinating, slice the onion, red bell pepper, and green bell pepper into thin strips.
Chop the tomatoes and set them aside.
Spray olive oil lightly in a large deep skillet or saucepan and heat over medium heat.
Add the sliced onions, cook until translucent, about 3-4 minutes.
Add the sliced bell peppers and cook until they start to soften, approximately 5 minutes.
Stir in the chopped tomatoes, cumin, and paprika, and continue cooking for an additional 3 minutes.
Pour in the vegetable broth and bring to a simmer.
Gently add the marinated fish along with any marinade juices. Allow it to cook gently in the broth for about 10 minutes or until the fish is cooked through and flakes easily.
Reduce the heat to low and stir in the coconut milk. Simmer for an additional 5 minutes. Taste and adjust seasoning if needed.
Turn off the heat and garnish with freshly chopped cilantro before serving.
Serve the Moqueca hot, traditionally with rice on the side.
Nutrition Facts
Calories |
804 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.7 g | 14% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 2995 mg | 130% | |
| Total Carbohydrate | 67.3 g | 24% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 32.9 g | ||
| Protein | 108.3 g | 217% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 275 mg | 21% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 3635 mg | 77% | |
*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.
