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Moqueca - Brazilian Fish Stew

Updated: Jul 13



Capsicums are really holding their own right now and have been flying out the doors to our pods! Vibrant, fresh and tasty! A bell pepper has the highest levels of Vitamin C of any produce item. A large red pepper provides more than 300% of your daily requirement of Vitamin C and has three times more Vitamin C than an orange. Why does no one talk about this? You hear about oranges and Vitamin C all the time, but never peppers!


This tasty yet simple Brazilian inspired stew harnesses the colourful nutritional powerhouse that is capsicum. Is this a stew or curry- look- who am I to argue- they are both delicious! Enjoy with a bit of rice, lime and fresh coriander- (and if you happen across some banana flour in an import store- give it a whirl- completely tasty without it).


This is an extremely forgiving recipe that can easily be doubled, works well with most types of fish and does actually keep well for one night in the fridge without getting fishy. Make it as spicy as you like before or after the cooking process if you have some little ones to appease. Get some extra vitamin C in you today with this simple, comforting and delicious stew.


Besides- who couldn't use a virtual holiday to the tropics in the middle of a winter lockdown? Pop some Samba on the playlist, wiggle your bottom like no one is watching and enjoy!


What you need


  • a tablespoon of butter

  • A drizzle of olive oil

  • 3 cloves of garlic (crushed)

  • 1 chopped onion

  • 1/2 Red Pepper (finely chopped) (I tend to always put in a whole red/yellow and green pepper- whether I am making a single or double batch because I like the extra veggie content to help stretch this into a couple of meals.)

  • 1/2 Yellow Pepper (finely chopped)

  • 1/2 green pepper (finely chopped)

  • ½ spicy pepper of choice (finely chopped)

  • 400 ml of coconut milk

  • 600 gr. of white fish (although most will do- I have even used salmon)

  • 400 gr. Prawns (clean)

  • Coriander - a good handful plus extra for garnish

  • Salt

  • Black pepper

  • Garnish- fresh coriander, lime to squeeze over your bowl, extra chilli if you like.

Method:

  1. In a pan, heat the olive oil with butter and sauté the onion until transparent.

  2. Add the garlic and sauté a little more.

  3. Add the peppers and pepper, mix, and carefully place the pieces of fish always in contact with the pan, add a little salt and pepper, and fry.

  4. After cooking, add the coconut milk, set the salt and mix everything very carefully so the fish doesn't break.

  5. Add the shrimp and cilantro, close the pan and let the shrimp cook. As soon as the shrimp gets that nippy, gets round and pink, turn off the heat and that's it.

  6. Serve with rice and (banana flour- I haven’t used this- but yummy if you have it)

If you want to make this ahead- cook all the elements except the fish, prawns and coriander. When you are ready to serve- just sauté up the fish, heat the curry/stew and add the raw prawns and coriander to finish them off.