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Brazilian Moqueca – Coconut Fish Stew

Moqueca from Bahia poaches white fish in coconut milk and peppers. No flour, naturally gluten-free, and 34 g of protein per serving.

Total
45 min
Servings
4 servings
Difficulty
Easy
Calories · per serving
355 kcal
Ecem Akkaba

Written by

Ecem Akkaba · Dietitian

Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.

Updated:

Brazilian Moqueca – Coconut Fish Stew

In short

Brazilian Moqueca – Coconut Fish Stew contains 355 calories per serving: 34 g protein, 13 g carbohydrate and 19 g fat. It takes 45 minutes in total and makes 4 servings.

About this recipe

Moqueca has been cooked in north-eastern Brazil for more than four hundred years. The Bahian version is defined by two ingredients: coconut milk and palm oil (dendê). The fish is never fried or seared — it poaches gently, straight in the sauce.

That method suits white fish perfectly: the flesh cooks without ever tightening, and it releases its juices into the sauce as it goes. With no flour or cream, the dish is naturally gluten-free.

White fish is lean and high in protein; the coconut milk supplies the satisfying fat. A bowl of rice alongside is all it needs — the stew makes its own sauce.

Method

  1. 1

    Toss the fish with the lemon juice, crushed garlic, salt and pepper and chill for 15 minutes.

  2. 2

    Pour the olive oil into a wide, deep pan. Spread half the onion rings over the base, then half the peppers and tomatoes.

  3. 3

    Lay the marinated fish on top in a single layer. We never stir this dish — building it in layers is what keeps the fish whole.

  4. 4

    Cover the fish with the remaining onion, peppers and tomatoes. Scatter over the paprika and cumin.

  5. 5

    Pour the coconut milk down the sides of the pan, then shake the pan gently so the sauce settles into the gaps.

  6. 6

    Cover and cook over low heat for 18-20 minutes. The fish is ready when it flakes easily with a fork.

  7. 7

    Stir most of the coriander in off the heat. Rest 5 minutes and serve with the remaining coriander and lemon wedges.

Tips

  • Never stir the fish. Holding the pan and swirling it gently is enough to move the sauce around.
  • Do not let the coconut milk boil — at high heat the fat splits and the sauce looks grainy. Low heat is essential.
  • If you find dendê palm oil, add 1 tbsp alongside the olive oil rather than instead of it. It gives the authentic colour and aroma, but more than that makes the dish heavy.

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