{Moqueca} Brazilian Fish Stew
over cauliflower 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!
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Proteins
Cuisines
Ingredients
Cauliflower Rice (for 2 nights):
- Cauliflower, small - 24 oz , florets
- Butter - 1 1/2 Tbsp
{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
360
Just a moment...
% Daily Value
Total Fat
20g
30%
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Saturated Fat
13g
64%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
61mg
20%
Just a moment...
Sodium
705mg
29%
Just a moment...
Total Carbohydrate
21g
7%
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Dietary Fiber
6g
24%
Just a moment...
Sugars
10g
Just a moment...
Protein
31g
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Prep
- Cauliflower rice - This makes enough for Wednesday’s dinner. Chop off florets. Pulse in a food processor until it reaches a rice-like consistency. Place cauliflower into a microwave-safe bowl. Microwave for 5 minutes, stirring midway through. Mix in ghee while cauliflower bits are still hot, and season to taste with salt and pepper. Reserve half for Wednesday's dinner. (Can be done up to 4 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 cauliflower rice into stew or spoon the stew over cauliflower rice - your choice! (Remember to save half the cauliflower rice for Wednesday's dinner)
Nutrition Facts
Amount Per Serving
Calories
360
Just a moment...
% Daily Value
Total Fat
20g
30%
Just a moment...
Saturated Fat
13g
64%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
61mg
20%
Just a moment...
Sodium
705mg
29%
Just a moment...
Total Carbohydrate
21g
7%
Just a moment...
Dietary Fiber
6g
24%
Just a moment...
Sugars
10g
Just a moment...
Protein
31g
Just a moment...
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