Coconut and Dendê Oil Moqueca Fish Stew
A fragrant Brazilian fish stew simmered with coconut milk and rich dendê (palm) oil, accented with fresh vegetables and cilantro. This brazilian-inspired seafood ready in about 45 minutes pairs juiced limes, salt, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 360 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 (cod or snapper)
- 2, juiced limes
- 1 tsp salt
- 2 tbsp olive oil
- 3 tbsp dendê oil (palm oil)
- 1 medium, thinly sliced yellow onion
- 1, thinly sliced red bell pepper
- 1, thinly sliced green bell pepper
- 3, minced garlic cloves
- 3 medium, chopped fresh tomatoes
- 1 can (14 oz) coconut milk
- 1/2 cup, chopped fresh cilantro
- 3, chopped scallions
- 1/2 tsp black pepper
Instructions
- Step 1: In a bowl, toss 1.5 lbs firm white fish pieces with juice of 2 limes and 1 tsp salt; set aside to marinate for 15 minutes.
- Step 2: Heat 2 tbsp olive oil and 3 tbsp dendê oil in a large deep skillet over medium heat. Add 1 thinly sliced yellow onion, 1 thinly sliced red bell pepper, 1 thinly sliced green bell pepper, and 3 minced garlic cloves. Sauté for 5 minutes until vegetables soften and are fragrant.
- Step 3: Stir in 3 chopped fresh tomatoes and cook for another 3 minutes until tomatoes begin to break down.
- Step 4: Gently add the marinated fish pieces to the skillet, pour in 1 can (14 oz) coconut milk, and bring to a simmer over medium-low heat. Cook uncovered for 12 minutes, gently stirring once, until fish is opaque and cooked through.
- Step 5: Remove from heat, stir in 1/2 cup chopped fresh cilantro, 3 chopped scallions, and season with 1/2 tsp black pepper. Serve hot with white rice.
Frequently asked questions
How long does Coconut and Dendê Oil Moqueca Fish Stew 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 Coconut and Dendê Oil Moqueca Fish Stew?
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 juiced limes from drying out.
Can I substitute ingredients in Coconut and Dendê Oil Moqueca Fish Stew?
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 Coconut and Dendê Oil Moqueca Fish Stew 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.
What goes well with Coconut and Dendê Oil Moqueca Fish Stew?
Brazilian seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
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