Moqueca Baiana-Style Fish Stew with Palm Oil

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A fragrant Brazilian fish stew simmered in coconut milk and palm oil with fresh herbs and peppers. This brazilian-inspired seafood ready in about 45 minutes pairs firm white fish fillets, lime juice, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 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.

Prep: 25 min Cook: 20 min Serves 4 Brazilian cuisine 400 cal/serving
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Ingredients

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Instructions

  1. Step 1: Marinate 1.5 lbs firm white fish chunks with 3 tbsp lime juice and 1 tsp salt for 20 minutes in the refrigerator.
  2. Step 2: Heat 3 tbsp palm oil and 2 tbsp olive oil in a large pan over medium heat. Add 1 large thinly sliced onion, 1 thinly sliced red bell pepper, and 1 thinly sliced yellow bell pepper. Sauté for 5 minutes until softened and fragrant.
  3. Step 3: Add 4 minced garlic cloves and cook for 1 minute more until aromatic.
  4. Step 4: Stir in 2 cups chopped tomatoes and simmer for 5 minutes until the mixture thickens slightly.
  5. Step 5: Pour in 1.5 cups coconut milk and bring to a gentle simmer.
  6. Step 6: Gently add the marinated fish chunks, cover, and cook on low heat for 10 minutes until the fish is opaque and cooked through.
  7. Step 7: Season with 1/2 tsp black pepper, then stir in 1/2 cup chopped fresh cilantro and 1/4 cup chopped green onions just before serving over white rice.

Frequently asked questions

How long does Moqueca Baiana-Style Fish Stew with Palm Oil take to make?

Total time is about 45 minutes (25 min prep + 20 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 Moqueca Baiana-Style Fish Stew with Palm Oil?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Moqueca Baiana-Style Fish Stew with Palm 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 Moqueca Baiana-Style Fish Stew with Palm 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.

What goes well with Moqueca Baiana-Style Fish Stew with Palm Oil?

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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