Moqueca Capixaba

Moqueca Capixaba is a vibrant Brazilian seafood stew from the state of Espírito Santo, featuring fresh fish and shrimp simmered in a fragrant coconut milk and tomato base. This dish is not only delicious but also healthy, offering a delightful blend of flavors and nutrients.

Ingredients

• White fish fillets (e.g., cod or snapper) - 200 grams
• Shrimp (peeled and deveined) - 150 grams
• Coconut milk - 200 ml
• Tomatoes - 2 medium, diced
• Onion - 1 medium, chopped
• Bell pepper (red or yellow) - 1, sliced
• Garlic - 3 cloves, minced
• Cilantro - 1/4 cup, chopped
• Olive oil - 2 tablespoons
• Lime - 1, juiced
• Salt - to taste
• Black pepper - to taste
• Chili flakes - 1/2 teaspoon (optional)

Steps

1. Heat the olive oil in a large skillet over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Stir in the minced garlic and sliced bell pepper, cooking for another 2-3 minutes until fragrant.
4. Add the diced tomatoes and cook for 5 minutes until they soften and release their juices.
5. Pour in the coconut milk, stirring well to combine, and bring the mixture to a gentle simmer.
6. Season with salt, black pepper, and chili flakes (if using).
7. Add the white fish fillets and shrimp to the skillet, gently submerging them in the sauce.
8. Cover and cook for about 10-12 minutes, or until the fish is opaque and the shrimp are pink and cooked through.
9. Remove from heat, stir in the lime juice and chopped cilantro.
10. Serve hot, ideally with rice or crusty bread.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 200 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in protein, supporting muscle growth and repair.
• Contains antioxidants from tomatoes and cilantro, aiding in overall health.

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