{Moqueca} Brazilian Fish Stew
over rice
This Brazilian fish stew has earthy spices and sweet creaminess from coconut milk - perfect to warm you for a cold winter night.
Smarts: Fish cooks quickly so perfect for a quick soup!
Smarts: Fish cooks quickly so perfect for a quick soup!
Dependency
Proteins
Cuisines
Ingredients
Rice (for 2 nights):
- Rice, uncooked white or brown - 1 1/2 cups
{Moqueca} Brazilian Fish Stew:
- Garlic - 2 cloves , minced
- Onions, small - 1 , diced
- Bell peppers, any type - 1 , diced
- Tilapia fillets - 1 lb , chopped
- Diced tomatoes (14 oz / 397 g can) - 1 can , drained
- Cooking oil - 1 Tbsp
- Paprika - 1/2 tsp
- Chili powder - 1/2 tsp
- Coconut milk, light - 1 cup
- Chicken stock - 1 cup
- Salt - 1/2 tsp
- Lemons - 1/2 , juice of
Nutrition Facts
Amount Per Serving
Calories
441
Just a moment...
% Daily Value
Total Fat
18g
28%
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Saturated Fat
12g
60%
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Trans Fat
0g
Just a moment...
Cholesterol
58mg
19%
Just a moment...
Sodium
666mg
28%
Just a moment...
Total Carbohydrate
43g
14%
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Dietary Fiber
4g
16%
Just a moment...
Sugars
7g
Just a moment...
Protein
30g
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Prep
- Rice - This makes enough for Wednesday night’s dinner. For white rice, rinse until clear. Fill a saucepan or Dutch oven (or rice cooker) with rice, water (use 2:1 ratio for water to rice), and some salt. Cover with lid and bring to a boil. Once water boils, stir, lower heat to a low-medium, and cover. Check white rice after ~20 min; brown at ~45 min. Rice is done when it's absorbed all the water. If it's not done, leave the cover on until all water has been absorbed. Take cover off to release steam and fluff with a wooden spoon after 5 minutes. Reserve half for Wednesday's dinner. (Can be done up to 5 days ahead)
- Garlic / Onions / Peppers - Prep as directed. (Can be done up to 3 days ahead)
- Tilapia - Rinse and pat dry. Chop into 1” (2.5 cm) wide pieces.
- Diced tomatoes - Drain.
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Make
- Heat a Dutch oven over medium-high heat. Add cooking oil and then garlic, onions, peppers, paprika, and chili powder to heated oil with a dash of salt. Saute until onions and peppers start to soften, ~3 minutes.
- Next add in tomatoes, coconut milk, stock, and salt. Cover and bring to a boil. Simmer uncovered for ~5 minutes.
- Fold in fish and simmer for another 5 minutes. Move pot off of heat. Finish with lemon juice and season to taste with salt, pepper, or more spices. You can spoon rice into stew or spoon the stew over rice - your choice! (Remember to save half the rice for Wednesday's dinner)
Nutrition Facts
Amount Per Serving
Calories
441
Just a moment...
% Daily Value
Total Fat
18g
28%
Just a moment...
Saturated Fat
12g
60%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
58mg
19%
Just a moment...
Sodium
666mg
28%
Just a moment...
Total Carbohydrate
43g
14%
Just a moment...
Dietary Fiber
4g
16%
Just a moment...
Sugars
7g
Just a moment...
Protein
30g
Just a moment...
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