Light Moqueca Fish Stew (Brazil)
4.0 / 5 from 2 reviews
Serves: about 4 people. Portion size: about 360g per person. Country of origin: Brazil. Low saturated fat fish recipe. Nutrition is an estimated planning guide per 100g of finished dish and per saved portion.
Estimated Nutrition (per 100g finished recipe)
- Calories
- 112 kcal
- Protein
- 11.5 g
- Carbohydrate
- 12 g
- of which sugars
- 4 g
- Fat
- 2.8 g
- of which saturates
- 0.9 g
- Fibre
- 2.5 g
- Salt
- 0.62 g
Ingredients
- 650g firm white fish fillets
- 1 tsp rapeseed oil
- 1 onion, sliced
- 1 red pepper, sliced
- 1 yellow pepper, sliced
- 2 garlic cloves, crushed
- 400g chopped tomatoes
- 150ml light coconut milk
- 1 lime, juiced
- Small handful coriander
Method
Check the fish for bones, pat it dry, and prepare the vegetables and sides before cooking.
Cook onion, peppers, garlic, tomatoes, and light coconut milk into a gentle stew base.
Add fish and simmer very gently until just cooked.
Finish with lime and coriander, and serve with rice if wanted.
Nutrition values are estimates for planning and will vary with exact fish, sides, and portion size.
Reviews
I would use Light Moqueca Fish Stew (Brazil) when I wanted something lighter without it feeling like a compromise. The method reads clearly.
Sarah GoodallLight Moqueca Fish Stew (Brazil) had the sort of clean fish flavour I want from a healthier recipe. It felt connected to Brazil but still practical at home.
Roger Thorogood