Moqueca Baiana (Brazilian Seafood & Coconut Stew)

• Prep time: 20 minutes (plus 20 minutes marinating)

• Cook time: 25 minutes

• Total time: 1 hour

• Servings: 6 servings

• Country of Origin: Brazil

• Description: A vibrant Afro-Brazilian coastal stew featuring white fish and shrimp poached in red palm oil (dendê), coconut milk, sweet bell peppers, and fresh cilantro.

• Presentation & How It's Eaten: Served bubbling hot in a clay pot, accompanied by white rice and pirão (a fish-broth cassava porridge). Eaten with a spoon or fork.

• Ingredients:

  • 1.5 lbs firm white fish fillets (cod or halibut), cut into chunks

  • 1 lb large shrimp, peeled and deveined

  • Juice of 2 fresh limes

  • 3 cloves garlic, minced

  • 1 red bell pepper, thinly sliced into rings

  • 1 yellow bell pepper, thinly sliced into rings

  • 1 large yellow onion, sliced into rings

  • 2 ripe tomatoes, sliced into rings

  • 1 can (13.5 oz) full-fat coconut milk

  • 3 tbsp red palm oil (dendê)

  • 1/2 cup fresh cilantro, chopped

  • Salt and cayenne pepper, to taste

• Step-by-Step Directions:

  • Marinate Seafood: Toss fish and shrimp with lime juice, minced garlic, salt, and cayenne pepper in a bowl. Let marinate for 20 minutes.

  • Layer Vegetables: In a wide wide pot or clay cooker, layer half of the onion, bell peppers, and tomato rings across the bottom.

  • Add Seafood: Place marinated fish fillets and shrimp over the vegetable layer in a single layer.

  • Top & Pour: Cover seafood with remaining vegetable rings. Pour coconut milk and red palm oil evenly over the top.

  • Simmer: Cover pot and bring to a gentle boil over medium heat. Reduce heat to low and simmer for 20–25 minutes without stirring until fish flakes easily.

  • Garnish: Sprinkle chopped cilantro over top right before serving.

• Optional: Add 1 finely diced Scotch bonnet or malagueta pepper for additional heat.

• Cooking Tips: Do not stir the stew while cooking; layering allows the fish to poach gently without breaking apart.

• Nutrition Facts:

  • Calories: ~390 kcal

  • Total Fat: 24g

  • Saturated Fat: 16g

  • Cholesterol: 145mg

  • Sodium: 360mg

  • Total Carbohydrates: 11g

  • Dietary Fiber: 3g

  • Sugars: 5g

  • Protein: 34g