Moqueca Baiana

Moqueca Baiana is a vibrant Brazilian fish stew that highlights the rich flavors of coconut milk, tomatoes, and fresh herbs. This healthy dish is not only delicious but also packed with nutrients, making it a perfect choice for lunch.

Ingredients

• White fish fillets (e.g., tilapia or snapper) - 300 grams
• Coconut milk - 200 milliliters
• Tomatoes - 2 medium, diced
• Onion - 1 medium, sliced
• Bell pepper (red or yellow) - 1 medium, sliced
• Garlic - 3 cloves, minced
• Olive oil - 2 tablespoons
• Cilantro - 1/4 cup, chopped
• Lime juice - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Dried red pepper flakes - 1/2 teaspoon (optional)
• Cooked brown rice - 1 cup (for serving)

Steps

1. In a large skillet, heat olive oil over medium heat. Add the sliced onion and bell pepper, cooking until softened (about 5 minutes).
2. Add the minced garlic and sauté for an additional 1 minute until fragrant.
3. Stir in the diced tomatoes and cook for another 5 minutes until the tomatoes begin to break down.
4. Pour in the coconut milk, and bring the mixture to a gentle simmer.
5. Season with salt, black pepper, and red pepper flakes if using. Allow to simmer for 5 minutes.
6. Gently add the fish fillets to the skillet, making sure they are submerged in the sauce. Cook for about 10 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Remove from heat, and stir in the chopped cilantro and lime juice.
8. Serve the moqueca hot over cooked brown rice.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 45 g
• Fiber: 5 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 22 g
• Saturated Fat: 18 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• Coconut milk adds healthy fats while providing a creamy texture without dairy.

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