Craving an escape to Brazil with every spoonful?
Get ready to dive into Moqueca Baiana, a vibrant fish stew bursting with tropical flavors and aromatic spices.
This recipe walks you through creating a creamy, dreamy coconut milk broth and perfectly browned fish that will transport your taste buds.
Ingredients
Okay, to nail this Moqueca Baiana recipe, let's gather our ingredients—I promise it's easier than it sounds! You'll need 1 lb of firm white fish—I'm talkin' tilapia, cod, or even snapper, cut into 1-inch cubes. Grab a lime for some juice—about a tablespoon should do it and a dash of salt and pepper. For a delightful twist, consider incorporating shrimp and prawns for an enhanced seafood medley.
Next, let's get the broth going! A little olive oil to start, then 2 minced garlic cloves, 1 diced onion, and 1 sliced red bell pepper. Now comes the fun part: 1 1/2 tsp of sugar—any kind works, 1 tbsp each of cumin and paprika, plus 1 tsp of cayenne if you're feelin' spicy, and another 1/2 tsp of salt.
Don't forget the creamy goodness! We're talkin' 14 oz of full-fat coconut milk—trust me; it's worth it—and 14 oz of crushed tomatoes. Finally, 1 cup of fish, chicken, or veggie broth will tie it all together!
Instructions
Since we've prepped the fish, let's get cooking – it's easier than trying to parallel park on a busy street! First, mix the fish with 1 tbsp lime juice, 1/4 tsp salt, pepper, and 1 tbsp olive oil. Pop it in the fridge for 20 minutes.
Next, heat 1 tbsp olive oil in a big pan over high heat. Cook the fish until it's just done and lightly browned, then set it aside.
Now, turn the heat down a bit and add 1 1/2 tbsp olive oil, some minced garlic, and diced onion. Cook for about 1 1/2 minutes until the onion looks clear. Toss in sliced bell peppers and cook for 2 more minutes. The key is to use quality fish to get perfectly cooked results like the dish.
After that, add the broth ingredients. Let it simmer for 15-20 minutes. After it thickens and returns to the pan. Reheat the fish, stir in lime juice, and garnish with cilantro. Serve with rice – yum!
Recipe Notes
This dish is best with firm white fish like Tilapia, hake, or snapper—they won't fall apart! Salmon and trout are fantastic too, although I skip fish that dries out if overcooked, like swordfish. If you use those, watch 'em closely!
Coconut milk? Full-fat is king. That's where all the flavor lives, trust me! I'm picky 'bout store-bought fish stock. I only use the good stuff – otherwise, chicken or veggie broth works fine.
Palm oil? Traditionally used, but it's controversial. I don't use it, but I'm mentioning it.
Here's some other information:
- As with every traditional dish, there are many versions.
- Like my take? Mine's saucier — just how I love it.
- Consider it a "mish-mash" of recipes that's tweaked to work for my family's tastes.
Nutrition Information
Let's peek at the nutritional side of things! I'm providing detailed information because, well, everyone's watching what they eat, right? One serving – around 609 grams – packs about 367 calories, which isn't too shabby.
Carb-wise, we're talking 20 grams – that's 7% of your daily needs. Now, protein, that's huge! You're getting 29 grams—58% – making it a protein powerhouse. Don't worry; there's fat, 19 grams (29%), but saturated fat—9 grams (56%).
Cholesterol? It's 63mg – about 21%. Sodium's at 917mg, so maybe easy on the salt later? Potassium reflects sodium almost exactly at 917mg! Dietary fiber's 4g, which means 17percent of what you need, and sugar is 9g. Vitamin A and C are plentiful – 45%, 67% – with Calcium at 9%, and hey – iron clocks in at 22%. Not bad, right?
Short Recipe Version
Moqueca Baiana Recipe (Concise)
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4
Ingredients:
- 1.5 lbs Firm white fish fillets (cod, snapper, or sea bass), cut into 2-inch pieces
- 1 tbsp Olive oil
- 1 Onion, chopped
- 2 cloves Garlic, minced
- 1 Red bell pepper, chopped
- 1 Yellow bell pepper, chopped
- 1 can (14.5 oz) Diced tomatoes, undrained
- 1 can (13.5 oz) Coconut milk
- 1/4 cup Chopped cilantro
- 2 tbsp Palm oil (dendê oil, optional)
- 1 Lime, juiced
- Salt and pepper to taste
Instructions:
- Season fish with salt, pepper, and lime juice.
- Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and garlic; cook until softened.
- Add bell peppers and cook for 5 minutes.
- Stir in diced tomatoes and coconut milk. Bring to a simmer.
- Gently add fish to the pot. Cover and cook until fish is cooked through, about 5-7 minutes.
- Stir in palm oil (if using) and cilantro. Season with salt and pepper to taste.
- Serve over rice and garnish with additional cilantro.
Nutrition Information (per serving, estimated):
- Calories: 400-450
- Protein: 35-40g
- Fat: 25-30g
- Carbohydrates: 15-20g