Brazilian Fish Stew (Moqueca)
Ingredients
The Fish
-
1 - 1½
pounds
firm white fish (Halibut, Black Cod, Sea Bass)
-
½
teaspoon
salt
-
1
one
lime (zest and juice)
The Stew/Sauce
-
2-3
tablespoons
coconut or olive oil (or Dende - Brazilian Red Palm oil)
-
1
one
onion (finely diced)
-
½
teaspoon
salt
-
1
cup
carrot (diced)
-
1
one
red bell pepper (diced)
-
4
cloves
garlic (rough chopped)
-
½
one
jalapeno (finely diced)
-
1
tablespoon
tomato paste
-
2
teaspoons
paprika
-
1
teaspoon
ground cumin
-
1
cup
fish or chicken stock
-
1½
cups
tomatoes (diced, preferably fresh)
-
1
14 ounce can
coconut milk (liquid and solids)
-
to taste
more salt
-
½
cup
chopped cilantro, scallions or Italian parsley
-
to taste
squeeze of lime
Instructions
- Rinse and pat dry the fish, cut into 2-inch pieces, and season with salt, lime zest, and lime juice.
- In a large sauté pan, heat the oil over medium-high heat, add onion and salt, and sauté for 2-3 minutes.
- Reduce heat to medium, add carrot, bell pepper, garlic, and jalapeno, and cook for 4-5 minutes.
- Add tomato paste, spices, and stock, mix well, and bring to a simmer before adding the tomatoes.
- Cover and simmer gently on medium-low for 5 minutes or until carrots are tender.
- Stir in the coconut milk, adjust salt if necessary, and nestle the fish into the stew.
- Simmer gently until the fish is cooked through, about 4-6 minutes, spooning broth over the fish.
- Serve over rice and garnish with cilantro or scallions and a squeeze of lime.
Nutrition Facts (estimated)
Servings
4
Calories
290
Total fat
17.4g
Total carbohydrates
11.4g
Total protein
23.5g
Sodium
429.9mg
Cholesterol
50.1mg
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