Brazilian Moqueca (Fish Stew)

Get ready to transport your taste buds to the vibrant shores of Brazil with this soul-warming Moqueca! This coconut-based fish stew is the kind of dish that makes everyone at the table fall silent with that first heavenly spoonful.

Rich coconut milk, zesty lime, and a gentle kick of jalapeño create pure magic in this traditional Brazilian dish. The tender fish practically melts in your mouth while swimming in a broth so good, you’ll want to drink it straight from the bowl (no judgment here!).

Ingredients

For the Fish:

• 1 – 1½ pounds firm white fish (halibut, black cod, or sea bass)
• ½ teaspoon salt
• 1 lime (zest and juice)

For the Stew:

• 2-3 tablespoons coconut oil or olive oil
• 1 onion, finely diced
• ½ teaspoon salt
• 1 cup carrot, diced
• 1 red bell pepper, diced
• 4 garlic cloves, rough chopped
• ½ jalapeño, finely diced
• 1 tablespoon tomato paste
• 2 teaspoons paprika
• 1 teaspoon ground cumin
• 1 cup fish or chicken stock
• 1½ cups fresh diced tomatoes
• 1 (14 ounce) can coconut milk
• Salt to taste
• ½ cup chopped cilantro
• Lime wedges for serving

Steps

1. Prepare the fish by patting it dry with paper towels and cutting into 2-inch pieces. Place in a bowl and season with ½ teaspoon salt, lime zest, and 1 tablespoon lime juice. Massage gently to coat evenly. Let marinate while preparing other ingredients.
2. Heat 2-3 tablespoons oil in a large sauté pan over medium-high heat. Add onion and salt, sautéing for 2-3 minutes until translucent. Reduce heat to medium, then add carrots, bell pepper, garlic, and jalapeño. Cook for 4-5 minutes until vegetables begin to soften.
3. Add tomato paste, spices, and stock. The mixture should be gently bubbling. Add tomatoes, cover, and simmer on medium-low for 5 minutes or until carrots are tender when pierced with a fork.
4. Pour in coconut milk, stirring to combine. Taste and adjust salt. The broth should be flavorful but not overly salty as the fish will add more saltiness.
5. Carefully nestle the marinated fish pieces into the simmering broth. Cook for 4-6 minutes, spooning the hot broth over the fish occasionally. Fish is done when it flakes easily with a fork and is opaque throughout. For thicker pieces, you can finish in a 350°F (175°C) oven.
6. Finish with a squeeze of fresh lime juice and adjust seasoning. Serve hot over rice, garnished generously with fresh cilantro.

Smart Swaps

• Use light coconut milk to reduce calories (saves 120 calories per serving)
• Swap fish for firm tofu for a vegetarian version
• Try cauliflower rice instead of regular rice to reduce carbs

Make It Diabetes-Friendly

• Use cauliflower rice (reduces carbs by 30g per serving)
• Skip the carrots or replace with celery (saves 12g carbs)
• Serve with quinoa instead of rice (better glycemic impact)

Pro Tips

• Don’t overcook the fish – it should be just barely done
• Room temperature coconut milk blends better than cold
• Fresh lime juice at the end is non-negotiable for authentic flavor