Moqueca

Moqueca is a traditional Brazilian fish stew that delights the palate with its rich flavors of coconut milk, tomatoes, and fresh herbs. This gluten-free dish is both comforting and vibrant, perfect for a cozy dinner.

Ingredients

• White fish fillets (such as cod or tilapia) - 300 grams
• Lime juice - 2 tablespoons
• Olive oil - 2 tablespoons
• Onion - 1 medium, thinly sliced
• Garlic - 3 cloves, minced
• Bell pepper (red or yellow) - 1, thinly sliced
• Tomatoes - 2 large, chopped
• Coconut milk - 400 ml
• Cilantro - 1/4 cup, chopped
• Salt - to taste
• Black pepper - to taste
• Chili flakes - 1 teaspoon (optional)
• Dendê oil (palm oil) - 1 tablespoon (optional for authenticity)

Steps

1. In a bowl, marinate the fish fillets with lime juice, salt, and black pepper. Let it sit for about 15 minutes.
2. In a large skillet, heat the olive oil over medium heat. Add the sliced onion and sauté until translucent, about 5 minutes.
3. Add minced garlic and sliced bell pepper to the skillet and cook for another 3-4 minutes until the peppers soften.
4. Stir in the chopped tomatoes and cook until they begin to break down, about 5 minutes.
5. Pour in the coconut milk and bring the mixture to a gentle simmer. If using, add the dendê oil for extra flavor.
6. Carefully add the marinated fish fillets to the skillet, ensuring they are submerged in the sauce. Cover and let cook for 10-12 minutes until the fish is cooked through.
7. Sprinkle chopped cilantro and chili flakes (if using) over the top before serving. Adjust seasoning with salt and pepper if needed.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 8 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• Coconut milk provides healthy fats and may support digestion.

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