Amazonian Fish Moqueca with Coconut and Dendê Oil
A vibrant Amazonian-style fish stew simmered in coconut milk and palm (dendê) oil, infused with fresh herbs and peppers for a tropical flair. This brazilian-inspired seafood (paleo friendly) ready in about 45 minutes pairs lime juice, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1.5 lbs, cut into 2-inch pieces firm white fish fillets
- 2 tbsp lime juice
- 1 tsp salt
- 1/2 tsp black pepper
- 3 tbsp dendê oil (red palm oil)
- 1 can (14 oz) coconut milk
- 1 large, sliced into thin strips yellow bell pepper
- 2 medium, diced tomato
- 1 medium, sliced red onion
- 1/4 cup chopped cilantro
- 1 small, sliced (optional) green chili
- 3, minced garlic cloves
Instructions
- Step 1: Marinate 1.5 lbs firm white fish pieces with 2 tbsp lime juice, 1 tsp salt, and 1/2 tsp black pepper for 15 minutes.
- Step 2: Heat 3 tbsp dendê oil in a large skillet over medium heat. Add 3 minced garlic cloves and 1 medium sliced red onion, sauté for 3 minutes until fragrant and softened.
- Step 3: Add 1 large sliced yellow bell pepper, 2 diced tomatoes, and 1 small sliced green chili if using. Cook for 5 minutes until vegetables soften and release juices.
- Step 4: Pour in 1 can (14 oz) coconut milk and bring to a gentle simmer.
- Step 5: Nestle marinated fish pieces into the sauce, cover, and simmer gently for 10-12 minutes until fish is opaque and cooked through.
- Step 6: Stir in 1/4 cup chopped cilantro just before serving. Serve hot with white rice or farinha.
Frequently asked questions
How long does Amazonian Fish Moqueca with Coconut and Dendê Oil take to make?
Total time is about 45 minutes (20 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Amazonian Fish Moqueca with Coconut and Dendê Oil?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep lime juice from drying out.
Can I substitute ingredients in Amazonian Fish Moqueca with Coconut and Dendê Oil?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Amazonian Fish Moqueca with Coconut and Dendê Oil for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Amazonian Fish Moqueca with Coconut and Dendê Oil paleo friendly?
Yes — this recipe is tagged paleo friendly based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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