Brazilian Fish Stew Recipe (Moqueca)
Flaky fish, a savory broth, and tomatoes that pack a punch—this Brazilian Fish Stew (Moqueca) is a must-try for any seafood lover looking for something new!
Servings: 4
Calories: 403kcal
Equipment
Ingredients
- 1 small yellow onion chopped, divided
- 1 green onion white and green parts, chopped, divided
- 1- inch fresh ginger peeled and minced, divided
- 4 cloves garlic minced, divided
- 6 Tablespoons coconut or olive oil, divided
- 4 Tablespoons chopped cilantro divided
- 1 1/4 pounds tilapia cut into bite sized pieces
- 1 cup chopped bell pepper red bell pepper, orange, or yellow bell pepper
- 1/3 c. freshly chopped yellow bell pepper
- 2 cups fat free low-sodium chicken broth
- 1 14 ounce can coconut milk
- 2 Tablespoons tomato paste
- 1 Tablespoon lemon juice
- 1/3 cup canned or jarred hearts of palm drained and sliced
- 2 small tomatoes seeded, and diced
- 2 Tablespoons fish sauce
- 1 teaspoon freshly ground black pepper
Instructions
- In a shallow bowl, mix together half of the green onion, half of the yellow onion, half of the ginger, half of the cilantro, half of the garlic, and 4 tablespoons of oil. Add the chunks of fish and toss to coat. Cover with plastic wrap and place in the fridge for 3 hours.
- 15 minutes prior to cooking, remove the fish from the fridge to let it come to room temperature. Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius). Lay out your fish on a large baking sheet and pour the lemon juice on top. Season with salt and pepper. Set aside.
- Add the remaining 2 tablespoons of oil to a large Dutch oven set over medium heat. Add the remaining green and yellow onions to the pan along with the bell peppers. Cook, stirring occasionally, for 3 minutes until softened.
- Add the remaining garlic and ginger to the pan and sauté for one minute. Pour in the chicken broth and let it come to a full boil. Add the coconut milk and tomato paste, then return to a boil. Immediately lower the heat to medium-low and gently simmer the sauce while you prepare the fish.
- Place your tray of fish in the oven and bake until the fish is almost but not quite cooked through, 8 to 12 minutes (depending on thickness).
- Add the almost-cooked fish and cooking juices into the simmering broth. Cover the pan, reduce the heat to low, and simmer until the fish is soft and tender, 5 to 7 minutes.
- Uncover the pan, add the hearts of palm and tomatoes, and cook, stirring occasionally, for 2 minutes.
- Stir in the fish sauce and black pepper, then serve topped with the remaining fresh cilantro.
Notes
Store Brazilian Fish Soup leftovers in an airtight container, and they’ll stay fresh in the fridge for up to 2 days. You can freeze it in a freezer-safe container for up to 3 months.
To reheat, thaw overnight in the fridge and gently warm it on the stove over low heat. Avoid boiling to keep the fish tender.
Nutrition
Serving: 1serving | Calories: 403kcal | Carbohydrates: 18g | Protein: 34g | Fat: 24g | Saturated Fat: 18g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 71mg | Sodium: 888mg | Potassium: 1267mg | Fiber: 3g | Sugar: 9g | Vitamin A: 1661IU | Vitamin C: 97mg | Calcium: 54mg | Iron: 2mg
