Moqueca-Style Fish Stew with Dendê Oil and Bell Peppers

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

A vibrant Brazilian fish stew enriched with dendê oil, coconut milk, and colorful bell peppers, delivering a rich and aromatic coastal flavor. This brazilian-inspired seafood 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.

Prep: 20 min Cook: 25 min Serves 4 Brazilian cuisine 380 cal/serving
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Ingredients

Instructions

  1. Step 1: In a bowl, toss 1 lb firm white fish pieces with 2 tbsp lime juice, 1 tsp salt, and 1/2 tsp black pepper. Set aside to marinate for 15 minutes.
  2. Step 2: Heat 3 tbsp dendê oil in a large skillet or Dutch oven over medium heat. Add 1 large thinly sliced onion and 3 minced garlic cloves, sauté for 4 minutes until soft and fragrant.
  3. Step 3: Add 1 medium red bell pepper and 1 medium yellow bell pepper, both thinly sliced, and cook for 5 minutes until slightly softened.
  4. Step 4: Stir in 1 cup chopped tomatoes and 1 1/2 cups coconut milk. Bring to a gentle simmer and cook for 5 minutes to combine flavors.
  5. Step 5: Gently nestle the marinated fish into the sauce, cover, and cook over low heat for 10 minutes or until the fish is opaque and flakes easily.
  6. Step 6: Remove from heat and stir in 1/2 cup chopped fresh cilantro and 3 chopped green onions. Serve immediately over cooked white rice.

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Frequently asked questions

How long does Moqueca-Style Fish Stew with Dendê Oil and Bell Peppers 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 Dendê Oil and Bell Peppers?

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 Moqueca-Style Fish Stew with Dendê Oil and Bell Peppers?

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 Dendê Oil and Bell Peppers 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 Dendê Oil and Bell Peppers?

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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