Moqueca (Brazilian Fish Stew)
Serves 6
Moqueca is a northeastern Brazilian stew with African influences. It's simple to prepare, rich, creamy, and extremely satisfying.
Ingredients
- 1 tablespoon coconut oil
- 1 white onion (chopped)
- 5 cloves garlic (minced)
- 1 green bell pepper (thinly sliced)
- 1 yellow bell pepper (thinly sliced)
- 1 red bell pepper (thinly sliced)
- 1/2 pound Roma tomatoes (chopped)
- 2 1/2 pounds halibut (skin removed and cut into 6 pieces)
- 1 3/4 cup coconut milk (about 1/2 can)
- 1 teaspoon kosher salt (plus more to taste)
- 2 tablespoons lime juice (plus more to taste)
FOR SERVING
- Chopped cilantro
- Lime wedges
- Cooked rice
Directions
- In a straight-sided sauté pan or shallow Dutch oven, heat coconut oil over medium heat. Add onion and sauté until soft and translucent, about 3 minutes. Stir in garlic and bell peppers. Cook, stirring occasionally, until peppers are soft, about 3 to 5 minutes more. Add tomatoes and cook until tomatoes break down and soften, another 2 to 3 minutes. Stir in coconut milk and salt.
- Add halibut to pan and nestle into sauce. Bring to a gentle simmer. Lower heat, cover, and cook 8 to 10 minutes or until fish is done. Flesh should be opaque and flake easily with a fork. Stir in lime juice. Taste and add more salt and lime juice, as desired.
- Serve over hot cooked rice, sprinkled with cilantro, and garnished with lime wedges.
Cook Tips
In winter, tomatoes lack the sweetness and flavor of their summer counterparts. Add a couple tablespoons tomato paste to sautéed peppers for enhanced flavor.
True cod and rockfish, generally available year-round, are great substitutes for halibut in this recipe.
Nutrition
Amount Per Serving (based on 6 servings)- Calories: 220
- Fat: 10.0 g
- Saturated Fat: 8.0 g
- Trans Fat: 0.0 g
- Cholesterol: 55.0 mg
- Sodium: 470.0 mg
- Carbohydrates: 10.0 g
- Fiber: 3.0 g
- Added Sugars: 0.0 g
- Sugar: 3.0 g
- Protein: 23.0 g