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Moqueca (Brazilian Fish Stew)

Moqueca (Brazilian Fish Stew)

Moqueca is a traditional Brazilian fish stew rich in flavor, combining fresh fish, vegetables, and coconut milk.
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course main
Cuisine Brazilian
Servings 4 servings
Calories 454 kcal

Equipment

  • large covered pan
  • medium saucepan
  • bowl

Ingredients
  

Soup

  • 1.5 to 2 pounds firm white fish fillets (halibut, swordfish, or cod) rinsed in cold water, pin bones removed, cut into large portions
  • 3 cloves garlic minced
  • 4 tablespoons lime or lemon juice
  • ¼ teaspoon salt
  • freshly ground black pepper to taste
  • extra virgin olive oil for cooking
  • 1 cup chopped spring onion or 1 medium yellow onion, chopped or sliced
  • ¼ cup green onion greens chopped
  • ½ each yellow and red bell pepper seeded, de-stemmed, chopped (or sliced)
  • 2 cups chopped tomatoes (or sliced)
  • 1 tablespoon paprika (Hungarian sweet)
  • pinch red pepper flakes
  • 1 large bunch cilantro chopped, with some set aside for garnish
  • 1 14-ounces coconut milk

Rice

  • 1 tablespoon extra virgin olive oil
  • ½ medium onion chopped
  • 1 clove garlic minced
  • 1 cup white rice
  • 1 ¾ cups boiling water check your rice package for appropriate ratio
  • 1 teaspoon salt

Instructions
 

Preparation

  • Coat fish with garlic and lime juice. Place fish pieces in a bowl, add minced garlic and lime juice so that the pieces are well coated. Sprinkle generously all over with salt and pepper. Keep chilled while preparing the rest of the soup.
  • Make rice for serving with soup. Bring a couple cups of water to a boil. Heat 1 tablespoon of olive oil in a medium saucepan on medium high heat. Add chopped ½ onion, cook until translucent. Add garlic and cook for 30 seconds. Add raw white rice and stir to coat completely. Add boiling water and stir in salt. Bring to a simmer, lower the heat, cover, and let cook for 15 minutes, then remove from heat until ready to serve.
  • Start cooking onion, bell pepper, tomatoes, onion greens. In a large covered pan, coat bottom with 2 tablespoon of olive oil and heat on medium heat. Add chopped onion and cook until softened. Add bell pepper, paprika, and red pepper flakes. Cook for a few minutes longer, then stir in chopped tomatoes and onion greens. Bring to a simmer and cook for 5 minutes, stir in chopped cilantro.
  • Layer vegetables with fish, add coconut milk. Remove about half of the vegetables and spread remaining over bottom of pan. Arrange fish pieces on vegetables, sprinkle with salt and pepper, then add back the vegetables. Pour coconut milk over the fish and vegetables.
  • Simmer, cook, adjust seasonings. Bring soup to a simmer, reduce heat, cover, and let simmer for 15 minutes. Taste and adjust seasonings as necessary. Garnish with cilantro and serve with rice or crusty bread.

Notes

Traditional moqueca uses palm oil. If available, add 1 tablespoon to the stew along with the coconut milk.

Nutrition

Serving: 1servingCalories: 454kcalCarbohydrates: 43gProtein: 15gFat: 27g
Keyword dinner, fish stew, Gluten-free, Healthy, moqueca
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