Healthy Seafood Fish Recipes

Moqueca is a simple Brazilian fish stew and a healthy seafood fish recipe. It’s cooked with your choice of fish, onion, tomatoes, chillies, and lime, and stewed in coconut milk. Easy, quick, and flavorful! This is great with rice!

How much fish should you eat?
You’re undoubtedly already aware that you should eat fish twice a week. Fish is a lean, nutritious source of protein. Oily varieties, such as salmon, tuna, sardines, and others, provide the heart- and brain-protective omega-3 fats you’ve probably heard you should be consuming.

But there’s also the issue of the environment, which necessitates choosing sustainable seafood. So, if you’re like me, you’re often bewildered at the fish counter: what’s good for me and the environment? We looked into which fish are the healthiest to consume in terms of sustainability, mercury content, and nutritional value.

Brazilian fish stew – Moqueca

This fast Brazilian Fish Stew dish takes only 35 minutes to prepare and is ideal for busy weeknights! This meal is known in Brazil as Moqueca (pronounced “mo-KEY-ca”), and it varies slightly from place to region. This rendition comes from Salvador, a vibrant city on Brazil’s coast just north of Rio de Janeiro that serves delectable seafood prepared with African inspirations. What I like best about this Brazilian Fish Stew is how easy and quick it is to prepare! This Moqueca dish is fast enough for weeknights and special enough for Sunday supper either way; I think you’ll enjoy it. It can be served with rice, a green salad, or both.

What is Moqueca?
You can use your favourite type of fish and you cook it with onion, tomatoes, chillies, and lime, and coconut milk. This appetizing stew can be eaten any time of the year.

Moqueca Ingredients
Halibut, Black Cod, Sea Bass, Cod, escolar, and other white fish (thicker cuts are best)
Red Palm Oil from Brazil ( or coconut oil)
Onion
Carrots
Bell pepper, red
Garlic
Peppers chillies
A paste made from tomatoes
Spices
Stock made from fish or chicken
Tomatoes
Milk made from coconut ( liquid and solids)
Lime

For soup and stews, the best firm fish to use in this recipe is:
In most stews and soups, firm white fish is preferred since it keeps its shape and does not disintegrate in the liquid. The ten best fish (and seafood) to use in soups and stews are listed below.

Albacore tuna
Halibut
Cod, black
Haddock
Escolar
Ono
Snapper (red)
Salmon
Scallops
Shrimp

How to make Moqueca
The seasoning of the fish is the first step. Use whatever firm white fish (or shrimp) you choose, such as black cod, halibut, sea bass, black cod, escolar, or any other firm white fish. Heat the olive oil in a large saute pan over medium-high heat. Sauté for 2-3 minutes with the onion and salt. Reduce the heat to medium and cook for another 4-5 minutes, adding the carrot, bell pepper, garlic, and jalapeño pepper. Combine the tomato paste, spices, and stock in a large mixing bowl.
Toss everything together and put to a low simmer before adding the tomatoes.
Cover and cook for 5 minutes on medium-low, or until carrots are soft.

Cooking time:
Taste and season with extra salt if necessary after adding the coconut milk.
Place the fish in the fragrant coconut stew, pouring the leftover marinade over the fish and into the stew, and simmer for another 3-5 minutes on the stovetop, spooning the flavorful liquid over the fish (until the desired doneness) or 8-10 minutes in a 350F oven for thicker cuts.

The Moqueca will have thickened beautifully by the time you’re done. Serve with a wedge of lime and a sprinkle of fresh cilantro or Italian parsley. Serve with rice and a simple green salad with lemon, olive oil, and salt.