Dinner · 45 min · brazilian

Moqueca Baiana (Fish Stew)

A Brazilian dinner built around white fish and coconut milk — on the table in 45 minutes. The macros do the talking: 34g protein, 12g carbs, and 34g fat in every 520-calorie serving. It scales cleanly if you are cooking for more than one.

✓ USDA-verified nutrition data

Ingredients

• 1.5 lb White fish
• 1.5 cups Coconut milk
• 3 tbsp Red palm oil
• 1 Onion
• 2 Bell peppers
• 3 Tomatoes
• 4 cloves Garlic
• 2 Lime
• 0.5 cup Cilantro
• 2 tsp Salt

Steps

1. Cut the fish into large 2-inch steaks and season with lime juice and salt. Rest 15 minutes while you prep — the acid firms the fish so it holds together in the stew.
2. In a wide clay pot or Dutch oven, layer sliced onion, bell peppers, and tomatoes. This vegetable bed steams the fish gently and never needs stirring.
3. Lay the fish over the vegetables and scatter the garlic over the top. Pour in the coconut milk — it should come halfway up the fish.
4. Cover and simmer on medium-low for 15 minutes, until the fish flakes easily and the coconut milk has turned golden-orange.
5. Drizzle the red palm oil over the top and shower with cilantro. The dendê oil gives moqueca its unmistakable color and earthy depth — do not substitute it.
6. Serve straight from the pot with white rice and pirão on the side. Never stir a moqueca; shake the pot gently if you must move things around.

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