Authentic Brazilian Fish Stew (Moqueca) Recipe: Creamy, Healthy & Easy
There are some dishes that leave an indelible mark on your culinary memory, and for me, Brazilian Moqueca is one of them. My introduction to this exquisite fish stew was at Nazka Kitchen in Dallas, a restaurant that quickly became a favorite. Every single visit, without fail, I would order their Moqueca, captivated by its rich flavors and comforting texture. When the COVID-19 pandemic brought about a period of “shelter-in-place,” I found myself with a unique opportunity to explore new culinary challenges. High on my “quarantine bucket list” was mastering the art of creating a truly authentic and delicious Moqueca Brazilian Fish Stew right in my own kitchen.
My passion for recreating this dish was also fueled by my young adult daughter, who follows a pescatarian diet and was finishing her final semester of college online from home. Her enthusiasm for healthy, flavorful seafood dishes provided a strong motivation to perfect this new favorite recipe, ensuring it was not only delicious but also aligned with her dietary preferences. This vibrant stew, made with tender white fish, a colorful medley of vegetables, aromatic spices, and luscious coconut milk, strikes a perfect balance. It’s wonderfully creamy and decadent, yet remarkably simple to prepare and packed with healthy ingredients. It quickly became a staple in our home, a testament to its irresistible appeal.
What is Moqueca? A Taste of Brazil
Moqueca is a traditional Brazilian fish stew, deeply rooted in the country’s rich culinary heritage. It’s not just a dish; it’s a cultural experience, varying slightly from region to region. The two most famous versions are Moqueca Capixaba, from the state of Espírito Santo, and Moqueca Baiana, from Bahia. Our recipe is inspired by the creamy, coconut-milk based style, characteristic of Moqueca Baiana, which incorporates dendê oil (palm oil) for its signature reddish hue and distinct flavor, though we’ll focus on a simpler, yet equally flavorful version that is more accessible for home cooks.
This stew is celebrated for its incredibly fragrant broth, thanks to the harmonious blend of fresh vegetables, herbs, and spices. The slow simmering allows the flavors to meld beautifully, creating a hearty and satisfying meal that transports you straight to the sun-drenched coasts of Brazil. It’s truly a one-pot wonder that delivers maximum flavor with minimal fuss, making it ideal for both weeknight dinners and special occasions.
Why You’ll Love This Healthy Moqueca Fish Stew
Beyond its incredible taste, this Moqueca offers a host of reasons to make it a regular in your cooking rotation. It’s naturally:
- Pescatarian-Friendly: A fantastic option for those who enjoy seafood as their primary protein.
- Dairy-Free & Gluten-Free: Perfect for individuals with sensitivities or dietary restrictions.
- Paleo & Whole30 Compliant: With a minor adjustment (omitting potatoes), it fits perfectly into these popular eating plans, offering a wholesome and satisfying meal.
- Packed with Nutrients: White fish provides lean protein and omega-3s, while a bounty of vegetables delivers essential vitamins and fiber. Coconut milk offers healthy fats.
- Simple & Quick: Despite its gourmet appearance and rich flavor, Moqueca is surprisingly easy to prepare, making it a perfect weeknight meal that comes together in under an hour.
This recipe truly embodies healthy comfort food, proving that delicious meals can also be incredibly good for you. It’s a testament to how vibrant, fresh ingredients can transform a simple stew into an unforgettable dining experience.
I often love to pair this hearty stew with a slice of my Homemade French Bread. My French bread recipe yields two loaves, and I always freeze one immediately. This ensures I have a ready-to-go loaf on hand for the next time I whip up this incredible Moqueca, or perhaps my jambalaya, homemade tomato soup, or any other dish that benefits from a crusty, fresh piece of French bread for dipping into that flavorful broth.
Essential Ingredients for Your Moqueca Brazilian Fish Stew
Crafting the perfect Moqueca starts with selecting fresh, high-quality ingredients. Here’s a breakdown of what you’ll need and why each component is crucial:
- Cod Fish Filets (or other white fish): Cod is an excellent choice for its mild flavor and flaky texture, which holds up well in a stew. Other great options include snapper, mahi-mahi, or even tilapia. Aim for firm, fresh fillets.
- Onion: Forms the aromatic base of the stew, adding sweetness and depth of flavor when sautéed.
- Potatoes: Provide a satisfying heartiness and thicken the stew slightly. If you’re following a Paleo or Whole30 diet, simply omit the potatoes.
- Bell Peppers (Red, Yellow, Orange): A colorful mix of bell peppers adds sweetness, a subtle tang, and essential vitamins, making the stew visually appealing and nutrient-rich.
- Tomatoes (Fresh or Canned): Fresh chopped tomatoes (cherry, Roma, or a mix) contribute acidity and a vibrant base for the stew. Canned diced tomatoes can be used as a convenient alternative.
- Garlic: An indispensable aromatic that infuses the stew with its characteristic pungent and savory notes.
- Lemon Juice: Crucial for marinating the fish, it not only adds a bright, zesty flavor but also helps to tenderize the fish slightly. You’ll use some for marinating and a touch more to finish the stew.
- Fish Sauce: A secret weapon for adding a profound umami depth to the stew. Look for a Whole30-approved brand if following that plan.
- Olive Oil: Used for sautéing the vegetables, providing a healthy fat base and helping to carry the flavors.
- Full-Fat Coconut Milk: This is the star ingredient that gives Moqueca its signature creamy, rich, and slightly sweet consistency. Opt for full-fat for the best texture and flavor.
- Vegetable Broth: The liquid base for the stew, ensuring all the flavors meld beautifully and the ingredients cook evenly.
- Paprika: Adds a warm, smoky, and slightly sweet flavor, contributing to the stew’s overall complexity and color.
- Black Pepper: For a touch of mild spice and overall seasoning.
- Red Pepper Flakes: Optional, but highly recommended for those who enjoy a little heat, adding a subtle kick that complements the other flavors.
- Fresh Parsley (for garnish): An optional but delightful addition for a fresh, herbaceous finish and a pop of color.
Having all these ingredients prepped and ready will make your Moqueca cooking experience smooth and enjoyable!
How to Make Moqueca: Step-by-Step Instructions
Follow these detailed steps to create your own delicious Moqueca Brazilian Fish Stew:
- Marinate the Fish: Begin by cutting your cod fish fillets into 1-2 inch pieces. In a large storage bag or a shallow bowl, combine the fish pieces with 1/4 cup of fresh lemon juice and minced garlic. Gently toss to coat the fish. Place this in the refrigerator to marinate briefly while you prepare and cook the vegetables. This step infuses the fish with bright citrus and garlic flavors.
- Prepare Your Veggies: While the fish marinates, dice your onions, chop your bell peppers, cube your potatoes (if using), and chop your tomatoes. Having all your ingredients prepped beforehand, also known as “mise en place,” will make the cooking process much smoother.
- Sauté the Aromatics: Heat 2 tablespoons of olive oil in a medium to large pot or Dutch oven over medium heat. Add the diced onions and chopped bell peppers. Sauté for about 5-7 minutes, stirring occasionally, until the onions are translucent and softened. This step builds the foundational flavor of the stew.
- Build the Broth: Add the cubed potatoes (if using), chopped tomatoes, paprika, and black pepper to the pot. Stir well to combine. Pour in the vegetable broth and fish sauce. Bring the mixture to a boil, then reduce the heat to medium and allow it to simmer for 12-15 minutes, or until the potatoes are tender. It’s important not to add the coconut milk at this stage, as it can curdle if boiled too vigorously for too long.
- Cook the Fish: Once the potatoes are tender, carefully add the marinated fish pieces to the pot. Also, pour in the remaining lemon juice and garlic mixture from the bag or bowl. Gently stir to submerge the fish. Continue to boil for another 5 minutes, or until the fish is fully cooked through and flakes easily with a fork. Be careful not to overcook the fish, as it can become dry.
- Add Coconut Milk and Simmer: Finally, pour in the full can of full-fat coconut milk. Stir gently to incorporate it into the stew. Reduce the heat to low and let the Moqueca simmer for an additional 5-10 minutes. This allows the flavors to meld beautifully and creates that signature creamy texture. Do not boil after adding the coconut milk.
- Season to Taste: Taste the stew and adjust the seasonings as needed. You might want to add a little more salt, black pepper, or a pinch of red pepper flakes for extra heat. A final squeeze of fresh lemon juice can also brighten the flavors even further, according to your preference.
- Garnish and Serve: Ladle the hot Moqueca into bowls. For an optional fresh finish, garnish with some freshly chopped parsley. Serve immediately with your favorite accompaniments.
Pin it/save it and make it sometime! This recipe is a keeper, and you’ll want to revisit it again and again.
Serving Suggestions for Moqueca
Moqueca is a versatile dish that pairs wonderfully with several side dishes. While my favorite is a crusty slice of Homemade French Bread to soak up every last drop of the luscious broth, here are some other traditional and popular choices:
- White Rice: A classic pairing, plain white rice beautifully complements the rich flavors of the stew.
- Farofa: A traditional Brazilian side dish made from toasted cassava flour, often mixed with butter, bacon, and herbs. It adds a delightful textural contrast.
- Lime Wedges: A squeeze of fresh lime juice at the table can brighten the stew’s flavors even further.
- Fresh Cilantro or Parsley: A sprinkle of fresh herbs just before serving adds a burst of freshness and color.
- Green Salad: A simple, light green salad with a vinaigrette dressing can cut through the richness of the stew.
Tips for the Perfect Moqueca
- Don’t Overcook the Fish: White fish cooks quickly. Keep a close eye on it during step 5 to ensure it remains tender and flaky, not dry.
- Quality Coconut Milk: Use full-fat canned coconut milk for the best creamy texture and rich flavor. Shake the can well before opening to combine the cream and liquid.
- Taste and Adjust: Seasoning is key! Always taste your stew before serving and adjust salt, pepper, and any other spices to your personal preference. A little extra lemon juice at the end can elevate the dish significantly.
- Make it Ahead: While fresh fish is best, the stew base (without the fish or coconut milk) can be prepared a day in advance and stored in the refrigerator. Add the fish and coconut milk when you’re ready to serve.
Brazilian Fish Stew – Moqueca
Kelly Kirkendoll
Pin Recipe
Ingredients
- 1.5 pounds cod fish (or other similar white fish)
- 1/4 cup fresh lemon juice (for marinating the fish, but save it)
- 3 cloves of garlic, minced (for marinating the fish, but save it)
- 2 cups chopped tomatoes (I use about half cherry and half Roma … or whatever I have on hand)
- 1 1/4 cups diced onion
- 1 cup cubed potatoes (omit the potatoes if eating paleo)
- 1 cup chopped bell pepper (red, yellow and/or orange)
- 1 14 oz. can of full-fat coconut milk
- 2 cups vegetable broth
- 1 Tbsp + 1 tsp fish sauce (if eating Whole30, use a whole30-approved fish sauce)
- 2 Tbsp olive oil
- 1 Tbsp paprika
- 1 tsp black pepper
- pinch of red pepper flakes
- chopped parsley for garnish (optional)
Instructions
- Put the cod, lemon juice and garlic in a large storage bag or shallow bowl and marinate briefly in the refrigerator while you prep and cook the vegetables
- Cut up the veggies
- Heat olive oil in medium to large pot; add onions and peppers and sauté until the onions are translucent.
- Add the potatoes, tomatoes, spices, vegetable broth and fish sauce and bring to a boil; turn heat down to medium to continue boiling for 12-15 minutes or until the potatoes are tender [NOTE: do not add the coconut milk yet]
- Add the fish + 1/4 cup of the lemon juice/garlic mixture in the bag or shallow bowl to the pot and boil 5 minutes or until fish is fully cooked
- Add the coconut milk; simmer for 5-10 minutes
- Taste and add a little salt and pepper to taste + red pepper flakes and/or lemon juice per your preferences
- Garnish with chopped parsley (optional)