Low Sodium Moqueca
Savor the authentic flavors of Brazilian cuisine with this Low Sodium Moqueca, a vibrant and healthy take on the traditional fish stew. This dish brings together tender chunks of fresh halibut, a luscious coconut milk base, and a medley of colorful vegetables for a meal that's as eye-catching as it is delicious. Enhanced with fresh lime juice, heirloom tomatoes, and a blend of aromatic spices like paprika and red pepper flakes, this recipe delivers bold flavors without the need for added salt. Perfect for those on a low-sodium diet, this heart-healthy moqueca is easy to prepare in just 50 minutes and is ideal for weeknight dinners or special gatherings. Serve it hot with a garnish of fresh parsley and optional steamed white rice for a wholesome, satisfying feast.
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Recipe Information
Ingredients
- 1 lb fresh halibut or white fish fillets
- 2 tbsp lime juice
- 2 tbsp olive oil
- 1 large yellow onion, thinly sliced
- 1 large red bell pepper, thinly sliced
- 1 large yellow bell pepper, thinly sliced
- 2 medium heirloom tomatoes, chopped
- 3 cloves garlic cloves, minced
- 0.5 cup fresh cilantro, chopped
- 1 cup coconut milk
- 0.5 cup unsalted vegetable broth
- 0.5 tsp fresh ground black pepper
- 0.5 tsp paprika
- 0.25 tsp dried red pepper flakes
- 0.5 cup fresh parsley, chopped (for garnish)
- 2 cups cooked white rice (optional)
Instructions
1. Rinse the fish fillets under cold water and pat dry with paper towels. Cut into large chunks and place in a shallow bowl.
2. Pour lime juice over the fish, ensuring all pieces are coated. Let marinate while you prepare the other ingredients (about 10 minutes).
3. In a large pot or Dutch oven, heat olive oil over medium heat. Add the onion, red bell pepper, and yellow bell pepper. Sauté until the vegetables are soft, about 5 minutes.
4. Add the chopped tomatoes and minced garlic to the pot. Cook for an additional 3-4 minutes until the tomatoes begin to break down.
5. Stir in the cilantro, black pepper, paprika, and red pepper flakes. Cook for a minute until aromatic.
6. Pour in the coconut milk and vegetable broth. Stir well, then bring the mixture to a simmer.
7. Gently add the fish chunks to the pot along with any remaining lime juice. Stir carefully to avoid breaking the fish pieces.
8. Cover the pot and let the stew simmer gently over low heat for about 15 minutes, or until the fish is cooked through and flakes easily with a fork.
9. Taste the stew and adjust the seasoning, adding more black pepper or lime juice as needed.
10. Serve the moqueca hot, garnished with fresh parsley. Optionally, serve over cooked white rice to soak up the delicious stew.
Nutrition Facts
Calories |
1683 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 227 mg | 76% | |
| Sodium | 445 mg | 19% | |
| Total Carbohydrate | 205.3 g | 75% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 51.0 g | ||
| Protein | 125.8 g | 252% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 632 mg | 49% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 5095 mg | 108% | |
*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.
