Fish moqueca (Brazil)

A Brazilian fish stew: cod simmered in a sauce of coconut milk, tomato, pepper and lime. Exotic, fragrant and light, it makes a colourful dinner with a taste of the sea.

Preparation: 20 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 401 kcal · 38 g protein · 12 g carbohydrate · 21 g fat

Ingredients

• 600 g of cod
• 400 ml of coconut milk
• 2 peppers
• 2 tomatoes
• 1 onion
• 2 limes
• 1 bunch of coriander

Method

1. Marinate the fish in the lime juice for 15 minutes.
2. Fry the onion, peppers and tomatoes.
3. Add the coconut milk and bring to a simmer.
4. Lay the fish on top, poach for 10 minutes and scatter over the coriander.

Nutritional benefits

Cod provides lean protein that is good for cholesterol, the peppers and tomatoes supply vitamin C and antioxidants, and the coconut milk adds creaminess. Lime and coriander lift the flavour without adding fat. An exotic fish stew that is complete and light, naturally free from gluten and lactose.

Variations and substitutions

• Make it with prawns or a mix of fish and prawns.
• Use reduced-fat coconut milk.
• Spicier: add chilli.
• Serve with rice.

Storage and preparing ahead

Keeps for 2 days; reheat gently so that the fish does not dry out.

💡 Good to know

Add the fish at the end of cooking and poach it at a gentle simmer: it stays moist and does not fall apart.

Read also

Discover more high-protein recipes · cholesterol-friendly recipes · gluten-free recipes · dairy-free recipes · anti-inflammatory recipes.

The foods in this recipe: cod · coconut milk · peppers · tomatoes · onion.

You might also like these recipes: Fish curry with coconut milk · Fish balls in coconut curry · Baked salmon fillet with steamed broccoli.