Brazilian Fish Stew - Moqueca
This Brazilian Fish Stew - Moqueca - is made with white fish, vegetables, spices and coconut milk. It's creamy and decadent, yet simple and healthy.
Ingredients
- 1.5 pounds cod fish (or other similar white fish_
- 1/4 cup fresh lemon juice (for marinating the fish, but save it)
- 3 cloves of garlic, minced (for marinating the fish, but save it)
- 2 cups chopped tomatoes (I use about half cherry and half Roma ... or whatever I have on hand)
- 1 1/4 cups diced onion
- 1 cup cubed potatoes (omit the potatoes if eating paleo)
- 1 cup chopped bell pepper (red, yellow and/or orange)
- 1 14 oz. can of full-fat coconut milk
- 2 cups vegetable broth
- 1 Tbsp + 1 tsp fish sauce (if eating Whole30, use a whole30-approved fish sauce)
- 2 Tbsp olive oil
- 1 Tbsp paprika
- 1 tsp black pepper
- pinch of red pepper flakes
- chopped parsley for garnish (optional)
Instructions
- Put the cod, lemon juice and garlic in a large storage bag or shallow bowl and marinate briefly in the refrigerator while you prep and cook the vegetables
- Cut up the veggies
- Heat olive oil in medium to large pot; add onions and peppers and sauté until the onions are translucent.
- Add the potatoes, tomatoes, spices, vegetable broth and fish sauce and bring to a boil; turn heat down to medium to continue boiling for 12-15 minutes or until the potatoes are tender [NOTE: do not add the coconut milk yet]
- Add the fish + 1/4 cup of the lemon juice/garlic mixture in the bag or shallow bowl to the pot and boil 5 minutes or until fish is fully cooked
- Add the coconut milk; simmer for 5-10 minutes
- Taste and add a little salt and pepper to taste + red pepper flakes and/or lemon juice per your preferences
- Garnish with chopped parsley (optional)
Notes
© Kitchen Gone Rogue. www.kitchengonerogue.com
Nutrition
Calories: 208kcalCarbohydrates: 17gProtein: 23gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 49mgSodium: 688mgPotassium: 922mgFiber: 3gSugar: 6gVitamin A: 1662IUVitamin C: 54mgCalcium: 65mgIron: 2mg
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