International Cuisine > Brazilian Cuisine > Main Dishes (Brazilian) > Moqueca Recipe (Seafood Stew)
Moqueca Baiana: A Taste of Bahia
Dive into the vibrant flavors of Brazil with this authentic Moqueca Baiana recipe. This seafood stew, simmered in coconut milk, tomatoes, peppers, and cilantro, is a true celebration of Brazilian cuisine.
Ingredients
- 500 g Shrimp (large, peeled and deveined)
- 500 g White Fish Fillets (such as cod or snapper)
- 2 tablespoons Lime Juice
- 4 tablespoons Olive Oil
- 1 large Onion (chopped)
- 1 medium Red Bell Pepper (chopped)
- 1 medium Yellow Bell Pepper (chopped)
- 3 cloves Garlic (minced)
- 2 large Tomatoes (diced)
- 400 ml Coconut Milk
- 2 tablespoons Dendê Oil (Palm Oil)
- 1/2 cup Cilantro (chopped)
- 1/4 cup Green Onions (chopped)
- to taste Salt
- to taste Black Pepper
- 1/2 small Piri Piri pepper (or other hot chili pepper, finely chopped)
Prepare the Seafood
In a bowl, gently toss the shrimp and fish fillets with lime juice, salt, and pepper. Let it marinate for about 15 minutes while you prepare the vegetables.
Sauté the Aromatics
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and bell peppers and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
Build the Flavor Base
Stir in the diced tomatoes, salt, and pepper. Cook for about 5 minutes, stirring occasionally, until the tomatoes begin to break down and release their juices.
Simmer in Coconut Milk
Pour in the coconut milk and bring the mixture to a simmer. Reduce the heat to low, cover, and let it simmer for 10 minutes, allowing the flavors to meld.
Add the Seafood
Gently add the marinated shrimp and fish fillets to the pot. Cover and cook for another 8-10 minutes, or until the seafood is cooked through and opaque.
Finishing Touches
Stir in the Dendê oil (palm oil) and most of the chopped cilantro and green onions, reserving some for garnish. Taste and adjust the seasoning as needed.
Serve
Serve the Moqueca hot, garnished with the remaining cilantro and green onions. Traditionally, it's served with white rice and pirão (a cassava flour porridge).
Nutrition Facts (Estimated per 100g)
Calories: Approximately 120-150 kcal Protein: 10-12g Fat: 7-9g (depending on the amount of Dendê oil used) Carbohydrates: 4-6g Note: These values are estimates and can vary based on specific ingredients and quantities used.
Other Important Considerations for Nutrition
Moqueca is a good source of lean protein and healthy fats (especially from coconut milk and fish). Dendê oil is high in saturated fat, so use it in moderation. To make the dish healthier, you can reduce the amount of oil or use a lighter alternative. Consider serving with brown rice instead of white rice for added fiber.
FAQ
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What is Dendê oil and where can I find it?
Dendê oil is palm oil, traditionally used in Brazilian cuisine, especially in Bahia. It adds a distinctive flavor and color to the Moqueca. You can find it in Latin American or African markets, or online. If you can't find it, you can substitute with more olive oil, but the flavor will be slightly different. -
Can I use other types of seafood in Moqueca?
Yes, Moqueca is very versatile. You can use other types of fish, such as sea bass or grouper. You can also add other shellfish, such as mussels, clams, or scallops. Adjust the cooking time accordingly to ensure the seafood is cooked through. -
Can I make Moqueca vegetarian/vegan?
Yes, you can replace the seafood with vegetables such as hearts of palm, mushrooms, bell peppers, and zucchini. You can also add tofu or tempeh for protein. The rest of the recipe remains the same.