Moqueca (Brazilian Seafood Stew)

As part of the F1 location recipes this is a Brazilian Fish Stew. There are several versions but this one stems from the state of Bahia (just to the west of Salvador) and uniquely uses red peppers and coconut milk.

Prep Time 20 mins

Cook Time 45 mins

Total Time 1 hr 5 mins

Cuisine: Brazilian, South America

Courses: Mains

Difficulty: Intermediate

Servings: 4

Dietary: Pescatarian

Ingredients

FISH

500 g firm white fish fillet
1 tbsp lime juice
1/4 tsp salt
black pepper
2 1/2 tbsp olive oil

BROTH

1 1/2 tbsp olive oil or coconut oil
2 garlic cloves, minced
1 large onion, sliced into circles
5 peppers assorted snacking peppers, sliced into circles
1 1/2 tsp sugar
1 tbsp cumin powder or crushed seeds
1 tbsp smoked paprika
1 tsp cayenne pepper, optional
1 1/2 tsp Old Bay seasoning, optional
1/2 tsp salt
400 ml full-fat coconut milk
400 ml tinned chopped tomatoes
250 ml fish stock

Instructions

1
Heat 1 tbsp olive oil in a large skillet / Dutch Oven over high heat. Add the fish and cook until just cooked through and lightly golden brown. Remove from the skillet / Dutch Oven and set aside. Broth: 1. Reduce the hob to medium high and heat 1 ½ tbsp olive oil in the same skillet / Dutch Oven. Add the garlic and 3/4 of the onion and cook for 1 ½ minutes or until the onion is starting to become translucent.
Pat the fish dry before searing and avoid crowding the pan. Remove it as soon as it is just cooked because it will be heated again briefly in the finished broth.
2
Add the 2/3 of the sliced peppers and cook for 2 minutes. Add the remaining Broth ingredients. Bring to simmer, then turn down to medium. Remove from the pan and place in a blender until a smooth texture.
When blending the hot broth, work cautiously: allow steam to escape and do not overfill a jug blender. A stick blender in the pan off the heat is another way to reduce hot-liquid transfer.
3
Add oil 1tbsp of olive oil to the pan and repeat with the remaining onions and peppers until translucent, and add the blended mixture from above. Cook for 15 to 20 minutes or until it thickens. Adjust salt and pepper to taste.
4
Return the fish to the broth to reheat - about 2 minutes. Stir through lime juice. Garnish with coriander and serve with rice or crusty fresh bread (or both). For a low carb option, you could try Cauliflower Rice!
Reheat only until the fish is piping hot throughout. Prolonged simmering at this stage can make previously cooked fish dry and cause it to break apart.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 471.56kcal

% Daily Value *
Total Fat 33.32g52%
Saturated Fat 18.20g91%
Sodium 757.89mg32%
Total Carbohydrate 14.88g5%
Dietary Fiber 2.30g10%
Sugars 10.44g
Protein 27.89g56%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.