Serves
4
Moqueca Fish Stew
This Brazilian fish stew is pretty simple but very tasty. You can try using different fish as it works with any white fish and even prawns would taste great in this. Add rice or rice noodles if you fancy.
Ingredients
- 520g cod (or other white fish such as halibut, swordfish, monkfish), rinsed, pin bones removed, cut into large pieces
- 3 cloves garlic, minced
- 4 tbsp lime or lemon juice
- 2 tbsp coconut oil
- 1 medium onion, chopped or sliced
- 1 small yellow and 1 small red bell pepper, seeded, de-stemmed, chopped (or sliced)
- 6 spring onions, chopped
- 400g chopped tomatoes
- 150g green beans, chopped
- 2 tbsp paprika
- 1/4 tsp cayenne pepper
- 1 large bunch coriander, chopped with some set aside for garnish
- 1 can coconut milk
Directions
- Pop the fish in a bowl with the garlic and lime juice and mix until each piece is coated. Season well with salt and pepper. Keep chilled while preparing the rest of the soup.
- Add the coconut oil to a large pan, add the onion and cook on high heat until softening.
- Add the peppers, spring onions, tomatoes, green beans, paprika, and cayenne pepper. Season well with salt and pepper and cook until the vegetables have all softened, then stir in the coriander.
- Remove about half of the vegetables (you’ll put them right back in).
- Spread the remaining vegetables over the bottom of the pan to create a bed for the fish.
- Add the fish pieces on top of the vegetables.
- Add back the previously removed vegetables, covering the fish, and pour over the coconut milk.
- Bring the soup to a simmer, reduce the heat, cover, and simmer for 15-20 minutes.
- Taste and adjust seasonings if required (more cayenne, lime, or paprika to your taste if needed).
- Garnish with coriander.
- Serve with rice or rice noodles if more carbs are required.
- Kcal: 428
- Protein: 27g
- Fats: 27g
- Carb: 15g
- Fibre: 6.3g
