Brazilian Moqueca (Coconut Fish Stew)

Name: Brazilian Moqueca (Coconut Fish Stew)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1.5 lbs firm white fish or salmon fillets, cut into large chunks; 1 can (14 oz) light coconut milk; 1 can (14 oz) diced tomatoes; 1 large onion, sliced into rings; 1 red bell pepper, sliced; 1 green bell pepper, sliced; 4 cloves garlic, minced; 2 tablespoons lime juice; 1 tablespoon dendê oil (or palm oil — substitute: paprika in olive oil); 1/2 cup fresh cilantro, chopped; 1 teaspoon smoked paprika; Salt and pepper to taste; Cooked white rice for serving

A vibrant Bahian fish stew simmered in coconut milk, tomatoes, and dendê oil — this Brazilian coastal classic is naturally dairy-free and incredibly rich in protein.

PROTEIN 38g

CALORIES 400

P:E RATIO 9.5

TIME 40m

YIELD 4

Vibrant Brazilian moqueca fish stew with golden coconut broth, peppers, and fresh cilantro in a clay pot

P:E 9.5

ELITE DENSITY

1.5 lbs firm white fish or salmon fillets, cut into large chunks 38G PROTEIN

1 can (14 oz) light coconut milk DAIRY

1 can (14 oz) diced tomatoes PRODUCE

1 large onion, sliced into rings FLAVOR

1 red bell pepper, sliced FLAVOR

1 green bell pepper, sliced FLAVOR

4 cloves garlic, minced FLAVOR

2 tablespoons lime juice FLAVOR

1 tablespoon dendê oil (or palm oil — substitute: paprika in olive oil) FLAVOR

1/2 cup fresh cilantro, chopped FLAVOR

1 teaspoon smoked paprika FLAVOR

Salt and pepper to taste FLAVOR

Cooked white rice for serving CARB BASE

Storage: Store in the refrigerator for up to 2 days. Fish stew is best fresh but reheats reasonably well.
Batching: Dendê (palm) oil gives moqueca its authentic flavor and golden color — find it in Brazilian grocery stores or online. If unavailable, mix 1 teaspoon paprika into olive oil.
Reheat: Reheat gently on the stove over low heat to prevent the fish from falling apart.

EXECUTION STEPS

THE MACRO PREP

Season fish chunks with lime juice, salt, pepper, and half the garlic. Let marinate while you prep vegetables.

HIGH HEAT SEAR

In a large deep skillet or clay pot, layer onion rings on the bottom, followed by bell pepper slices.

THE MACRO PREP

Nestle the marinated fish on top of the vegetables.

THE MACRO PREP

Pour diced tomatoes and coconut milk over everything. Add remaining garlic and paprika.

STEP 5

Bring to a gentle simmer over medium heat. Cover and cook for 20-25 minutes without stirring — the fish will cook through in the fragrant broth.

STEP 6

Drizzle dendê oil over the top (this gives it the signature golden color). Garnish with fresh cilantro.

STEP 7

Serve in shallow bowls over white rice, spooning plenty of the coconut broth on top.

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Brazilian Moqueca (Coconut Fish Stew)

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

THE MACRO PREP

HIGH HEAT SEAR

THE MACRO PREP

THE MACRO PREP

STEP 5

STEP 6

STEP 7

PRIMARY CATEGORY

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