Feel Good

Moqueca: Brazilian fish stew

A flavoursome seafood stew that the whole family will love.

Written by High Life North
Published 25.08.2022

Serves: 4

 

INGREDIENTS

For the fish:

1 – 1 1/2  pounds firm white fish- Halibut, Black Cod, Sea Bass

½ teaspoon salt

1 lime, zest and juice

For the stew:

2–3 tablespoons coconut or olive oil

1 onion, finely diced (red, white or yellow)

1/2 teaspoon salt

1 cup carrot, diced

1 red bell pepper, diced

4 garlic cloves, rough chopped

1/2 jalapeno, finely diced

1 tablespoon tomato paste

2 teaspoons paprika

1 teaspoon ground cumin (or whole seed)

1 cup fish or chicken stock

1 1/2 cups tomatoes, diced (preferably fresh)

1  14 ounce can of coconut milk (liquid and solids)

more salt to taste

½ cup chopped cilantro, scallions or Italian parsley

squeeze of lime

Serve over cilantro rice, basmati rice, black rice or everyday quinoa.

 

METHOD

Rinse and pat dry the fish and cut into 2-inch pieces. Place in a bowl. Add salt, zest from half the lime and 1 tablespoon of lime juice. Massage lightly to coat all pieces well. Set aside.

In a large sauté pan, heat the olive oil over medium-high heat. Add onion and salt, and sauté for 2-3 minutes. Turn heat down to medium, add carrot, bell pepper, garlic and jalapeno and cook 4-5 more minutes. Add tomato paste, spices and stock. Mix and bring to a simmer and add tomatoes. Cover and simmer gently on medium-low for 5 minutes or until carrots are tender.

Add the coconut milk and taste and add more salt if necessary.

Nestle the fish in the stew and simmer gently until it’s cooked through about 4-6 minutes.  Spoon the flavourful coconut broth over the fish and cook until desired doneness or longer for thicker pieces. ( You can also finish this in a 350F oven).

Taste and adjust salt and squeeze with lime.

To serve, serve over rice, sprinkle with cilantro or scallions and a squeeze of lime.

Drizzle with a little olive oil if you like.

 

Recipe credit: Feasting at Home

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