Pan-Seared Fish Moqueca with Coconut Milk and Cilantro

By AislePrompt Editorial · Published 2026-06-14 · Updated 2026-06-14

A vibrant Brazilian seafood stew featuring pan-seared white fish simmered in a fragrant sauce of coconut milk, tomatoes, peppers, and fresh cilantro. This Brazilian-inspired seafood recipe, ready in about 35 minutes, pairs salt, black pepper, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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

• 4 fillets (6 oz each) white fish fillets (such as cod or snapper)
• 1.5 tsp, divided salt
• 1 tsp, divided black pepper
• 3 tbsp olive oil
• 1 medium onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 3 garlic cloves, minced
• 14 oz diced tomatoes (canned or fresh)
• 1 cup light coconut milk
• 1/2 cup fresh cilantro leaves, chopped
• 2 tbsp lime juice

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Instructions

1. Step 1: Pat dry 4 white fish fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat.
2. Step 2: Add fish fillets and sear for 3-4 minutes per side until golden brown and just cooked through. Remove fish and set aside.
3. Step 3: In the same skillet, add remaining 1 tbsp olive oil, 1 thinly sliced medium onion, and 1 thinly sliced red bell pepper. Sauté for 5 minutes until softened.
4. Step 4: Add 3 minced garlic cloves and cook for 1 minute until fragrant. Stir in 14 oz diced tomatoes and cook for 4 minutes to reduce slightly.
5. Step 5: Pour in 1 cup light coconut milk, 1/2 cup chopped fresh cilantro, remaining 1/2 tsp salt, and 1/2 tsp black pepper. Simmer gently for 5 minutes until sauce thickens.
6. Step 6: Return the seared fish fillets to the skillet, spooning sauce over them. Cook for 2 more minutes to meld flavors.
7. Step 7: Remove from heat and drizzle with 2 tbsp fresh lime juice. Serve immediately with steamed rice or crusty bread.