Brazilian · dinner

Moqueca (Brazilian Fish Stew)

Moqueca (Brazilian Fish Stew) — from Marlon Doll's cooking video Watch how it’s made · 6:06

Video by Marlon Doll on YouTube · Open on YouTube

45 minServes 6319 kcal a serve
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Fish. Check labels on stock, sauces and spice mixes.

Snapper gives about 21 g of protein and nearly a day's vitamin B12 a serve, and the vegetables, mostly the two capsicums, supply nearly a day's vitamin C. The coconut milk makes it rich, with about 11 g of saturated fat a serve.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 17

Method

Tap a time to watch that step in the video.

  1. Cut the fish into large pieces, toss with the lime juice and a little salt and refrigerate for 15 minutes (or up to a few hours) while you prep the vegetables. 1:06
  2. Heat the olive oil in a wide pot and cook the sliced onion over medium-high for about 5 minutes. Add the capsicums and cook 3 minutes, then the garlic and chilli. 1:40
  3. Stir in the cumin and paprika for a minute or two, then add the tomato paste and crushed tomatoes. 2:50
  4. Nestle the fish into the sauce with its lime juice and pour in the coconut milk, holding back any thin watery part unless the stew needs it. Cover and simmer gently 10–15 minutes until the fish just flakes; avoid stirring. 3:38
  5. Drizzle over the palm oil, scatter in the green onions and most of the coriander, and season with salt and pepper. 4:54

Tip. Swap in light coconut milk to cut saturated fat by about two-thirds. Prawns can go in a few minutes after the fish. Serve with brown rice and lime wedges.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy319 kcal1,340 kJ
Protein21 g43% of a day
Fibre4.1 g15% of a day
Carbohydrate16 g12 g net · 7.2 g sugars6% of a day
Fat20 g11 g saturated26% of a day
Sodium530 mg23% of a day

Where the energy comes from one serve

  • Net carbs 15%
  • Protein 27%
  • Fat 58%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High97%

2.3 µg a serve, mostly from red snapper (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin C High94%

84 mg a serve, mostly from capsicums (76%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Selenium High68%

37 µg a serve, mostly from red snapper (88%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High39%

0.7 mg a serve, mostly from red snapper (47%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin K High36%

44 µg a serve, mostly from green onions (40%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Iron High25%

4.4 mg a serve, mostly from coconut milk (40%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E High24%

3.7 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium High20%

960 mg a serve, mostly from red snapper (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin A Source19%

170 µg a serve, mostly from capsicums (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Magnesium Source18%

76 mg a serve, mostly from red snapper (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-3 Source17%

0.3 g a serve, mostly from red snapper (72%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Folate Source15%

61 µg a serve, mostly from capsicums (38%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Zinc Source11%

1.2 mg a serve, mostly from coconut milk (26%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Show the other 2
Calcium8%

98 mg a serve, mostly from red snapper (27%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D5%

1 µg a serve, mostly from red snapper (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

You might also like

Browse all 953 recipes

Recipe and video by Marlon Doll; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.