Moqueca de Peixe

Moqueca de Peixe is a vibrant Brazilian fish stew that combines the rich flavors of coconut milk, tomatoes, and spices, creating a comforting and nutritious dish. This high-protein meal is perfect for a satisfying lunch that celebrates the essence of Brazilian cuisine.

Ingredients

• White fish fillets (e.g., cod or tilapia) - 300 grams
• Coconut milk - 200 ml
• Tomatoes, diced - 2 medium
• Onion, chopped - 1 medium
• Bell pepper (red or yellow), sliced - 1 medium
• Garlic, minced - 2 cloves
• Olive oil - 2 tablespoons
• Cilantro, chopped - 2 tablespoons
• Lime juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Paprika - 1 teaspoon
• Dried chili flakes - 1/2 teaspoon (optional)

Steps

1. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and garlic, sautéing until the onion becomes translucent.
2. Add the diced tomatoes and sliced bell pepper to the skillet. Cook for about 5 minutes until the vegetables soften.
3. Stir in the paprika, dried chili flakes (if using), salt, and black pepper. Cook for an additional 2 minutes to combine the flavors.
4. Pour in the coconut milk and bring the mixture to a gentle simmer.
5. Add the fish fillets to the skillet, ensuring they are submerged in the coconut milk. Cover and cook for about 10-12 minutes, or until the fish is cooked through and flakes easily.
6. Remove from heat and stir in the lime juice and chopped cilantro before serving.

Nutrition

• Calories: 420
• Protein: 36 g
• Carbs: 16 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 550 mg
• Cholesterol: 70 mg
• Total Fat: 28 g
• Saturated Fat: 19 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids from fish, promoting heart health.

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