Brazilian Fish Stew (Moqueca)

Name: Brazilian Fish Stew (Moqueca)
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: American, Latin American
Ingredients: 1 lb white fish (tilapia, cod, haddock, etc.); 1 lime (juiced); 3 garlic cloves (minced); 1/8 tsp salt; 2 tbsp olive oil; 1 onion (diced); 1 bell pepper (diced); 1 jalapeño (diced); 1/2 tsp crush red pepper flakes; 1 tbsp tomato paste; 1 tsp cumin; 15 oz tomato puree; 1/2 cup chicken broth; 1 can coconut milk (full fat); 1/4 cup cilantro (chopped); lime (for topping)

6 steps

Prep:15minCook:15min

This stew is full of flavor and beneficial nutrients.

Updated at: Thu, 21 Nov 2024 09:54:10 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories350.7 kcal (18%)

Total Fat27.6 g (39%)

Carbs18.7 g (7%)

Sugars8.1 g (9%)

Protein13.2 g (26%)

Sodium253.8 mg (13%)

Fiber3.4 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 lbwhite fish

tilapia, cod, haddock, etc

1lime juiced

3garlic cloves

minced

⅛ tspsalt

2 Tbspolive oil

½ tspcrush red pepper flakes

1 Tbsptomato paste

1 tspcumin

15 oztomato puree

½ cupchicken broth

¼ cupcilantro

Instructions

Step 1

In a large bowl, add white fish, lime, garlic, salt and pepper. Massage into the fish and set aside.

Step 2

In a large pan or pot over medium heat, add olive oil, diced onion, diced bell pepper. diced jalapeño and red pepper flakes. Saute for several minutes.

Step 3

Add tomato paste and cumin and stir until combined.

Step 4

Add tomato puree and chicken broth. Stir to combine. Reduce the heat to medium-low, cover and simmer for 5 minutes.

Step 5

Add coconut milk, stir and then add white fish. Simmer until fish is cooked through (until it reaches 145 degrees Fahrenheit), about 5-8 minutes.

Step 6

Once finished, transfer the soup to a bowl and top with cilantro and lime juice.

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