Moqueca-Style Seared Fish with Coconut and Dendê Sauce

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

A fragrant Brazilian seafood stew-inspired dish featuring seared white fish simmered in a rich coconut and dendê palm oil sauce with tomatoes and peppers. This brazilian-inspired seafood ready in about 35 minutes blends salt, black pepper, dendê palm oil into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 360 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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: 15 min Cook: 20 min Serves 4 Brazilian cuisine 360 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 1 lb white fish fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 1 tbsp olive oil and 3 tbsp dendê palm oil in a large skillet over medium-high heat until shimmering. Add the fish and sear for 3-4 minutes per side until golden and just cooked through. Remove fish from skillet and set aside.
  3. Step 3: In the same skillet, add 1 medium thinly sliced yellow onion, 1 thinly sliced red bell pepper, 1 thinly sliced green bell pepper, and 3 minced garlic cloves. Sauté for 5-6 minutes until vegetables are soft and fragrant.
  4. Step 4: Stir in 2 chopped fresh tomatoes and cook for 3 minutes until they break down slightly.
  5. Step 5: Pour in 1 cup coconut milk and bring the mixture to a gentle simmer. Let cook for 5 minutes until the sauce thickens slightly.
  6. Step 6: Return the fish to the skillet, spooning some sauce over the top. Simmer for 2 minutes to let flavors meld.
  7. Step 7: Remove from heat and sprinkle with 1/4 cup chopped fresh cilantro. Serve immediately with lime wedges on the side for squeezing.

Frequently asked questions

How long does Moqueca-Style Seared Fish with Coconut and Dendê Sauce take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Moqueca-Style Seared Fish with Coconut and Dendê Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Moqueca-Style Seared Fish with Coconut and Dendê Sauce?

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 Seared Fish with Coconut and Dendê Sauce 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 Seared Fish with Coconut and Dendê Sauce?

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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