Moqueca (Brazilian fish stew)

Moqueca (Brazilian fish stew)

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  • 6 Servings
  • Capable cooks

South America’s largest country is set to be the next big thing, says David Prior, for its vibrant cuisine as well as its sport, samba and beaches. This vibrant moqueca, a thick seafood stew, hails from Bahia, the heart of Afro-Brazilian culture in the country’s north-east.

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Dinner party recipes, Nutrition information


  • 1kg skinless firm white fish fillet (such as snapper), pin-boned, cut into 3cm cubes
  • 1/3 cup (80ml) lime juice
  • 1/4 cup (60ml) olive oil
  • 1 red onion, thinly sliced
  • 1 green capsicum, thinly sliced
  • 1 red capsicum, thinly sliced
  • 3 garlic cloves, finely chopped
  • 2 short red chillies, finely chopped
  • 2 cups (500ml) fish stock
  • 400g can chopped tomatoes
  • 270ml can coconut milk
  • 1 tablespoon virgin coconut oil (see note)
  • 6 large green prawns, peeled (tails intact), deveined
  • Coriander leaves, to serve
  • Steamed rice, to serve


  • Step 1
    Place fish in a large ceramic dish and toss with 2 tablespoons lime juice and 1 teaspoon sea salt. Chill for 30 minutes to marinate.
  • Step 2
    Meanwhile, heat olive oil in a large saucepan over medium heat. Cook onion for 3 minutes or until softened.
  • Step 3
    Add capsicum, garlic and chilli, then cook, stirring occasionally, for a further 5 minutes or until capsicum is softened.
  • Step 4
    Stir in stock, tomatoes, coconut milk and coconut oil. Bring to the boil, then reduce heat to medium and cook for 20-25 minutes until slightly reduced.
  • Step 5
    Add prawns, fish and marinating juices, then cook for a further 8-10 minutes until the seafood is just cooked. Stir in the remaining 2 tablespoons lime juice and season to taste. Serve with coriander and rice.

  • High protein
  • Low carb
  • Low kilojoule
  • Low sodium
  • Low sugar


  • 1791 kj


  • 25.4g

    Fat Total

  • 13.4g

    Saturated Fat

  • 2.1g


  • 44.1g


  • 116mg


  • 254mg


  • 4.9g

    Carbs (sugar)

  • 11.3g

    Carbs (total)

All nutrition values are per serve


Coconut oil is available in jars from health food shops.

  • Author: David Prior
  • Image credit: Ben Dearnley
  • Publication:



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