Moqueca

Nutriscore Rating: 79/100

Transport your taste buds to the sun-soaked shores of Brazil with this vibrant and flavorful Moqueca recipe—a traditional Brazilian fish stew that’s as colorful as it is delicious. Featuring tender white fish fillets like snapper or cod, marinated in lime juice, and nestled into a luscious blend of coconut milk, tomatoes, and bold spices, this dish is a feast for both the eyes and the palate. Enhanced with aromatic cilantro, sweet bell peppers, and the rich, nutty addition of palm oil, Moqueca strikes a perfect balance of creamy and tangy flavors. Ready in just about an hour, this one-pot wonder is an ideal centerpiece for any table, especially when paired with steamed rice or farofa. Whether you’re craving a comforting seafood stew or looking to explore the exquisite flavors of Brazilian cuisine, Moqueca will leave a lasting impression.

Recipe Information

• Prep Time: 20 min
• Cook Time: 40 min
• Total Time: 1 hr
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

15 items

• 600 grams white fish fillets (such as snapper or cod)
• 1 whole lime
• 2 tablespoons olive oil
• 1 large onion, sliced
• 1 medium red bell pepper, sliced
• 1 medium yellow bell pepper, sliced
• 400 grams tomatoes, chopped
• 400 ml coconut milk
• 2 tablespoons palm oil (dendê oil)
• 3 cloves garlic cloves, minced
• 1 teaspoon cumin powder
• 2 tablespoons cilantro, chopped
• 1 small chili pepper, chopped (optional)
• 1 teaspoon salt
• 1 teaspoon black pepper

📝 Instructions

12 steps

1. Rinse the fish fillets under cold water and pat dry with paper towels.

2. Squeeze the juice from the lime over the fish fillets and set aside to marinate for about 15 minutes.

3. Heat olive oil in a large, deep skillet or Dutch oven over medium heat.

4. Add the onion and garlic to the skillet, sautéing until the onion becomes translucent, about 5 minutes.

5. Stir in the bell peppers and cook for another 5 minutes until they start to soften.

6. Add the chopped tomatoes, cumin, salt, and black pepper to the skillet. Let it simmer for 5-7 minutes, allowing the tomatoes to break down slightly.

7. Gently place the marinated fish fillets into the skillet, nestling them into the mixture.

8. Pour the coconut milk over the fish, bringing the mixture to a simmer.

9. Drizzle the palm oil over the top and add the chopped chili pepper, if using.

10. Cover the skillet and reduce the heat to low, allowing the stew to cook gently for about 15-20 minutes, or until the fish fillets are cooked through and flakes easily with a fork.

11. Sprinkle chopped cilantro over the moqueca just before serving.

12. Serve hot with steamed rice or farofa on the side, if desired.

Nutrition Facts

1 serving (499.4g)

Calories		383
% Daily Value*
Total Fat		16.5 g	21%
	Saturated Fat	5.0 g	25%
	Polyunsaturated Fat	0.0 g
Cholesterol		90 mg	30%
Sodium		601 mg	26%
Total Carbohydrate		25.5 g	9%
	Dietary Fiber	4.0 g	14%
	Total Sugars	15.0 g
Protein		35.5 g	71%
Vitamin D		7.5 mcg	38%
Calcium		82 mg	6%
Iron		1.5 mg	8%
Potassium		1124 mg	24%

*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.

Source of Calories

Fat: 595 cal (37.9%%)

Protein: 571 cal (36.3%%)

Carbs: 406 cal (25.8%%)