Moqueca - Brazilian Fish Stew Recipe

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Moqueca - Brazilian Fish Stew
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Ingredients:

Directions:

  1. Marinate Fish
  2. Place fish pieces in a bowl, add garlic and lemon juice so that the pieces are well coated. Sprinkle generously all over with salt and pepper. Keep chilled while preparing the rest of the soup.
  3. Start Rice
  4. If you are planning on serving the soup with rice, start with the rice. Heat one Tbsp of olive oil in a medium saucepan on medium high heat. Add the chopped 1/2 onion and cook, stirring, until the onion is soft. Add the garlic and cook for 30 seconds more, until the garlic is fragrant. Add the raw white rice and stir to coat completely with the oil, onions, and garlic. Add the boiling water. (The amount depends on your brand of rice). Stir in 1 teaspoon of salt. Bring to a simmer, then lower the heat, cover, and let cook for 15 minutes, after which, remove from heat until ready to serve with the soup.
  5. Prepare Soup
  6. In a large pot, coat the bottom with about 2 Tbsp of olive oil and heat on medium heat. Add the chopped onions and cook a few minutes until softened. Add the bell pepper, paprika, and red pepper flakes. Sprinkle generously with salt and pepper. (At least a teaspoon of salt.) Cook for a few minutes longer, until the bell pepper begins to soften. Stir in the chopped tomatoes and scallions. Bring to a simmer and cook for 5 minutes, uncovered. Stir in the chopped cilantro.
  7. Use a large spoon to remove about half of the vegetables (you'll put them right back in). Spread the remaining vegetables over the bottom of the pan to create a bed for the fish. Arrange the fish pieces on the vegetables. Sprinkle with salt and pepper. Then add back the previously removed vegetables, covering the fish. Pour coconut milk over the fish and vegetables.
  8. Bring soup to a simmer, reduce the heat, cover, and let simmer for approximately 20 minutes (depends on fish thickness). Taste and adjust seasonings to the desired seasoning for your taste.
  9. Garnish with cilantro. Serve with rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 661.82 Kcal (2771 kJ)
Calories from fat 266.57 Kcal
% Daily Value*
Total Fat 29.62g 46%
Cholesterol 106.57mg 36%
Sodium 1298.62mg 54%
Potassium 1220.85mg 26%
Total Carbs 55.78g 19%
Sugars 5.7g 23%
Dietary Fiber 3.99g 16%
Protein 41.55g 83%
Vitamin C 54.3mg 90%
Vitamin A 0.8mg 26%
Iron 18mg 100%
Calcium 91.3mg 9%
Amount Per 100 g
Calories 93.74 Kcal (392 kJ)
Calories from fat 37.76 Kcal
% Daily Value*
Total Fat 4.2g 46%
Cholesterol 15.1mg 36%
Sodium 183.95mg 54%
Potassium 172.93mg 26%
Total Carbs 7.9g 19%
Sugars 0.81g 23%
Dietary Fiber 0.57g 16%
Protein 5.89g 83%
Vitamin C 7.7mg 90%
Vitamin A 0.1mg 26%
Iron 2.5mg 100%
Calcium 12.9mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.9
    Points
  • 17
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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