Moqueca-Style Fish Stew with Coconut and Dendê Oil
A fragrant Brazilian fish stew simmered in coconut milk with fresh tomatoes, peppers, and the distinctive flavor of dendê palm oil. This Brazilian-inspired seafood recipe, 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 380 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 (e.g. cod or snapper)
- 2 tbsp, fresh lime juice
- 1 tsp salt
- 1/2 tsp black pepper
- 3 tbsp dendê palm oil
- 2 tbsp olive oil
- 1 large, sliced into rings yellow onion
- 1 large, sliced into strips red bell pepper
- 1 large, sliced into strips green bell pepper
- 4, minced garlic cloves
- 3 medium, diced ripe tomatoes
- 1 1/2 cups coconut milk
- 1/2 cup chopped fresh cilantro
- 1/4 cup chopped fresh parsley
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Marinate 1.5 lbs firm white fish pieces with 2 tbsp fresh lime juice, 1 tsp salt, and 1/2 tsp black pepper; set aside for 15 minutes.
- Step 2: In a large deep skillet or pot, heat 3 tbsp dendê palm oil and 2 tbsp olive oil over medium heat. Add 1 large sliced yellow onion, 1 large sliced red bell pepper, and 1 large sliced green bell pepper; sauté for 7 minutes until softened and fragrant.
- Step 3: Stir in 4 minced garlic cloves and 3 diced ripe tomatoes; cook for 5 minutes until the tomatoes break down and the mixture thickens slightly.
- Step 4: Pour in 1 1/2 cups coconut milk, bring to a gentle simmer, then add the marinated fish pieces. Cover and cook for 10 minutes, gently spooning the sauce over the fish occasionally until cooked through and opaque.
- Step 5: Remove from heat and stir in 1/2 cup chopped fresh cilantro and 1/4 cup chopped fresh parsley. Serve hot with white rice and lime wedges.
Frequently asked questions
How long does Moqueca-Style Fish Stew 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 Moqueca-Style Fish Stew with Coconut and Dendê 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-Style Fish Stew 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 Moqueca-Style Fish Stew 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.
What goes well with Moqueca-Style Fish Stew with Coconut and Dendê 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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