How to Make Authentic Brazilian Moqueca (Fish Stew) with Coconut Milk and Dendê Oil

Simple Summary

Moqueca is a vibrant Brazilian fish stew that combines tender white fish with coconut milk and dendê oil, creating a rich, flavorful dish that's both comforting and exotic.

Recipe Details

• Prep Time: 40 minutes (including marination)
• Cook Time: 30 minutes
• Total Time: 1 hour 10 minutes
• Servings: 4
• Difficulty: Intermediate

Ingredients

• 1.5 lbs (680g) firm white fish fillets (such as cod or halibut), cut into 2-inch pieces
• 1/4 cup (60ml) lime juice
• 2 cloves garlic, minced
• 1 tsp salt
• 1/4 tsp black pepper
• 2 tbsp dendê oil (palm oil)
• 1 large onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 2 tomatoes, chopped
• 1 can (14 oz/400ml) coconut milk
• 1/4 cup (60ml) fish stock or water
• 2 tbsp cilantro, chopped
• 2 tbsp green onions, chopped
• 1 tbsp olive oil
• 1 tsp paprika
• Salt and pepper to taste

Instructions

1. In a bowl, marinate the fish pieces with lime juice, minced garlic, 1 tsp salt, and 1/4 tsp black pepper. Cover and refrigerate for 30 minutes.

2. Heat dendê oil in a large, heavy-bottomed pot over medium heat. Add sliced onions and bell peppers. Sauté for 5 minutes until softened.

3. Add chopped tomatoes to the pot and cook for another 3 minutes until they start to break down.

4. Pour in the coconut milk and fish stock or water. Bring the mixture to a simmer and cook for 5 minutes.

5. Gently add the marinated fish pieces to the pot, ensuring they're mostly submerged in the liquid.

6. Cover the pot and simmer on low heat for 10-12 minutes, or until the fish is cooked through and flakes easily.

7. In a small bowl, mix olive oil with paprika to create a vibrant oil.

8. Remove the stew from heat. Taste and adjust seasoning with salt and pepper if needed.

9. Garnish with chopped cilantro and green onions. Drizzle the paprika oil over the top.

10. Serve hot with steamed rice or crusty bread.

Chef's Notes

• If dendê oil is unavailable, you can substitute with a mixture of 1 tbsp olive oil and 1 tbsp paprika to achieve a similar color and flavor profile.
• For a spicier version, add 1-2 chopped jalapeños or a dash of hot sauce to the stew.
• This dish tastes even better the next day, so don't hesitate to make extra for leftovers.
• Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water if needed.

Nutritional Info

Per serving (approximate):

• Calories: 450
• Protein: 35g
• Healthy Fats: 28g
• Vitamin A: 25% DV
• Vitamin C: 80% DV
• Calcium: 10% DV
• Iron: 15% DV

This dish is rich in lean protein from the fish, healthy fats from coconut milk and dendê oil, and a variety of vitamins and minerals from the vegetables.

Serving Suggestions

• Serve the Moqueca over steamed white rice or with crusty bread to soak up the flavorful broth.
• Pair with a crisp white wine like Sauvignon Blanc or a light Brazilian beer.
• For a complete Brazilian-inspired meal, serve alongside a simple green salad and farofa (toasted manioc flour).
• Garnish with extra lime wedges for squeezing over the dish just before eating.
• This stew is perfect for a cozy dinner party or a special weekend meal with family.