Brazilian Seafood Stew (Low Sodium | Diabetic Friendly | Mediterranean Diet | Soft | MIND Diet)

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By Chefs For Seniors, Inc. (2)

Brazilian Seafood Stew (Low Sodium | Diabetic Friendly | Mediterranean Diet | Soft | MIND Diet)

Name: Brazilian Seafood Stew (Low Sodium | Diabetic Friendly | Mediterranean Diet | Soft | MIND Diet)
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Cuisine: American, Latin American
Ingredients: 8 oz cod (or mahi mahi) fillet, cut into 1-inch pieces; 2 tablespoon fresh lime juice; 1 cup unsweetened coconut milk; ½ lb shrimp, shelled and deveined; 1 large tomato, dice; 1 stalk lemongrass (optional), tough outer leaves discarded and stalk smashed; 1 tablespoon fresh ginger, peeled & grated; 1 red bell pepper, diced; 1 tsp garlic, minced; 1 shallot, minced; Fresh cilantro (optional)

4 steps

Prep:5minCook:20min

Updated at: Thu, 17 Jul 2025 21:30:23 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories444.8 kcal (22%)

Total Fat23.2 g (33%)

Carbs13.6 g (5%)

Sugars7.1 g (8%)

Protein44.6 g (89%)

Sodium256.5 mg (13%)

Fiber2.6 g (9%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

8 ozcod fillet

or mahi mahi, cut into 1-inch pieces

2 tablespoonfresh lime juice

1 cupunsweetened coconut milk

0.5 lbshrimp

shelled and deveined

1tomato

large, dice

1 stalklemongrass

optional, tough outer leaves discarded and stalk smashed

1 tablespoonfresh ginger

1 tspgarlic

Instructions

Step 1

Heat 1 tbsp of cooking oil in a medium skillet. Add the shallot, onion, bell pepper, ginger and lemongrass stalks.

Step 2

Cook until vegetables are soft, about 7 minutes. Add in the tomatoes, and cook for another 3 minutes. Season with salt and pepper.

Step 3

Add the shrimp, cod, coconut milk and chopped cilantro.

Step 4

Cover and cook for about 5 minutes, until the seafood is cooked through. Discard the lemongrass. Add the lime juice and top with extra cilantro, if desired. Serve with rice.