Introduction
The first time I made Moqueca, the kitchen smelled like vacation. Coconut drifting through the air, tomatoes popping softly, peppers getting a little flirty in the pan. It was one of those accidental wins that turn into easy weeknight dinners you brag about to your friends. To be real, I was chasing variety and a little sunshine—January in the U.S. doesn’t exactly scream beach day—so a pot of Brazilian fish stew felt like the closest thing to a plane ticket. And honestly, the very first spoonful? It tasted like a postcard.
I didn’t expect my picky eater to love it. I definitely didn’t expect my spouse to say, “Can this be our Sunday thing?” But here we are, many pots later, with a recipe that slides right into quick family meals, checks all the boxes for budget-friendly recipes, and cuddles up to my protein eating plan when I’m trying to be intentional. The broth is rich and silky from coconut milk but never heavy, the fish stays tender, and the lime at the end wakes the whole pot up like a surprise party. It’s the kind of healthy comfort food that somehow feels cozy and tropical at the same time.
I’ve had my kitchen disasters with it—oops, like the night I aggressively boiled it and the coconut milk split into weird little clouds. Another time I skipped the step of softening the onions slowly and the base tasted thin. Lesson learned. Let the aromatics hang out. Keep the heat gentle. Finish with lime. And if you can find dendê oil, use a bit—it’s a little earthy, a little nutty, and gives you that gorgeous sunset color. It’s optional, but wow. Also, yes, you can make it fit high protein meals by adding shrimp or extra fish, or lean toward best vegan meal prep by swapping in hearts of palm and mushrooms. This stew plays nice with nearly every protein meal plan, and the leftovers are clutch for meal prep microwave lunches. It might not be your full english breakfast, but it definitely belongs in your week.
Why You’ll Love This Recipe
It’s weeknight-fast but weekend-special. You can have this on the table in under an hour, yet it tastes like you hovered over it all afternoon.
The broth is luxe, not heavy. Coconut milk brings that silky body without weighing you down—perfect if you’re balancing low calorie high nutrition meals or a hello fresh low calorie menu vibe at home.
Customizable protein. Go all fish, add shrimp, or mix seafood. Easy to nudge toward high macro meals or even high protein high carb low fat meals when you want fuel that still feels indulgent.
Kid-friendly with a kick option. Keep the chiles mellow for the table and pass hot sauce for spice lovers. Everyone wins—ideal for good meal prep plans.
Leftovers reheat like a dream. Pack it up for premade lunch meals or no prep healthy lunches and you’ll be thrilled the next day.
It’s a hug in a bowl. The lime and cilantro at the end brighten everything, but the coconut-tomato base stays cozy. Feels like a vacation sweater.
What Makes This Recipe Special?
Moqueca is built in layers. First the onion softens into sweetness, then peppers get glossy, then tomatoes break down into a saucy base that’s equal parts tangy and soft. When the coconut milk slides in, it doesn’t bulldoze those flavors—it hosts them. A brief, gentle simmer keeps the fish tender, not tough, and the final squeeze of lime is the “ta-da.” If you can, a spoonful of dendê oil adds the “this is different” factor. Think sunset color and a whisper of earthiness. And because it’s so modular, you can angle it toward best dinner prep meals, best meals to prep, or even a simple “it’s Tuesday and I need something nourishing” bowl that still fits into a keto meal plan or a high protein keto meal plan with smart sides.
Ingredients
Firm white fish (cod, snapper, mahi-mahi, sea bass, or halibut): You want a fish that holds together and soaks up flavor. Pat it dry so it sears slightly around the edges instead of steaming.
Shrimp (optional, but delightful): Adds sweetness and that springy bite. Great for boosting high protein ready made meals energy—at home, without the delivery fee.
Yellow onions: The quiet foundation. Soften them slowly so the stew tastes round and balanced.
Bell peppers (mixed colors): They bring a sunny sweetness and a little crunch that survives the simmer.
Tomatoes (ripe fresh or quality canned): The acidity keeps coconut in check and gives the broth a backbone.
Full-fat coconut milk: Nonnegotiable for that velvety body. Light coconut milk tends to split and taste thin.
Lime juice: Add at the end so it sparkles. If you put it in too early (been there), the brightness dulls.
Dendê oil (optional): A small drizzle for color and subtle nuttiness. If you can’t find it, use a neutral oil or a little extra olive oil.
Olive oil: For sautéing the aromatics.
Cilantro and green onions: Fresh finishers that lift everything.
Garlic and fresh ginger: Fragrance and warmth. The ginger is optional, but I love the depth it adds.
Chiles (malagueta, serrano, or jalapeño): Your call on heat. Start small, taste, adjust.
Salt and black pepper: Season at each stage so the flavor builds evenly.
Don’t-do-this notes from my messy notebook: Don’t boil hard after adding coconut milk (it can split). Don’t crowd the pot with fish (it’s more likely to break). Don’t skip patting seafood dry—waterlogged fish equals bland fish. And please don’t walk away during the onion-softening stage; those few minutes make the difference between “pretty good” and “oh wow.”
How to Make It Step-by-Step
- Prep like a pro
I chop everything first—onions into thin slices, peppers into ribbons, garlic and ginger finely minced, tomatoes diced if I’m using fresh. I portion out the coconut milk, get the fish cut into biggish pieces (about 2-inch chunks), and pat them dry with paper towels. A little salt and pepper goes on the fish now. If shrimp is joining the party, I peel and devein it and pat it dry too. - Soften the aromatics
I warm olive oil over medium heat in a wide Dutch oven until it shimmers. In go the onions with a pinch of salt. They hiss and slump slowly, turning soft and translucent, about 5–7 minutes. The smell gets sweet and toasty. I toss in the garlic and ginger and stir for 30–60 seconds—fragrant but not browned. - Build the vegetable base
I add the bell peppers and let them go for about 5 minutes to soften just a bit. Then the tomatoes. As they hit the pan, everything loosens. There’s a cheerful sizzle and a burst of steam that always fogs my glasses—oops. I season with salt and pepper and let it simmer until the tomatoes release juices and the whole base turns saucy. - Make room for the seafood
I spread the vegetable mixture into an even bed and gently tuck in the fish pieces. If I’m using shrimp, I scatter them on top. No stirring now—it’s more of a gentle nest situation so the fish steams and poaches without breaking. - Coconut milk + optional dendê
I pour the coconut milk around and over the fish, trying not to disturb the layers. If I have dendê oil, I drizzle a tablespoon or two in a little swirl. The color shifts toward golden-peach. I keep the heat no higher than a bare simmer. Tiny bubbles at the edges = perfect. - The gentle simmer
I cover the pot and let it go 15–20 minutes, peeking once or twice to make sure it’s barely bubbling. If it’s doing more than a gentle whisper, I lower the heat. The fish turns opaque and flakes at the edges; shrimp go from gray to pink and just firm. - Bright finish
I cut the heat and stir in lime juice and chopped cilantro. The aroma gets lively, like opening a window. I taste. Maybe it wants a pinch more salt or another squeeze of lime. Sometimes I add a splash of warm water if I want a slightly brothier vibe for rice. - Serve without waiting
I ladle it into warm bowls and scatter over green onions. Cilantro goes on top because color is half the fun. Lime wedges on the side for those who like extra zip. Camera eats first? Maybe. It’s stunning.
What went wrong the time I rushed it: I walked away and the pot simmered too hard. The coconut milk separated and the fish shredded. Edible? Yes. Magical? Not quite. The fix is easy—lower, slower, breathe.
Tips for Best Results
Cook low and slow once the coconut milk is in. Tiny bubbles keep the broth silky and the fish tender.
Salt in layers. A pinch with the onions, a pinch with the tomatoes, adjust at the end. It tastes more complete than one big salt dump.
Use full-fat coconut milk. It emulsifies better and brings that restaurant-level texture that makes this feel like best meal prep healthy but luxurious.
Finish with lime off heat. Acidity is a top note—don’t simmer it away.
Keep seafood pieces generous. Bigger chunks are less likely to overcook and fall apart.
If you can find dendê oil, use a little. It’s a small step that reads as “chef-y” without effort—perfect for best high protein ready meals energy when you want impressive meets easy.
Ingredient Substitutions & Variations
Fish swaps: Mahi-mahi, halibut, or firm tilapia all work. For something different, add a few sea scallops in the last 5 minutes.
Shellfish options: Mussels or clams love this broth; nestle them in for the final 8–10 minutes until they open.
Veg-friendly version: Replace seafood with hearts of palm, meaty mushrooms, and chickpeas. It becomes a star for vegan meal prep plan and best vegan meal prep.
Heat control: Use jalapeño for mellow warmth, serrano for a bit more fire, or a tiny bit of habanero for drama (seed it!). Start small.
Tomato choices: Fire-roasted canned tomatoes add a kiss of smoke. Fresh, ripe summer tomatoes are unbeatable in-season.
Oil alternatives: If dendê isn’t available, olive oil is fine. For a tropical nudge, a teaspoon of coconut oil alongside olive oil is lovely.
Low-carb dinner path: Skip rice and serve with garlicky sautéed greens to nudge this toward no prep keto meals or a weeknight keto meal plan.
Serving Suggestions
White rice is classic. The fluffy grains catch all that velvety broth and make each bite balanced. I also love spooning Moqueca over nutty brown rice for fiber, or cauliflower rice when I want lighter low fat meal delivery vibes at home.
If you like texture, toast cassava flour into farofa with a little olive oil and onions. For the smoky hint some folks add with cured meat, I swap in crisped smoked turkey bits for a similar vibe without overshadowing the stew.
For something green, quickly sauté collard ribbons or spinach in garlic and olive oil. The slight bitterness is a beautiful counter to the creamy coconut. On the side, a citrusy cucumber-tomato salad keeps things fresh.
And lime wedges—always. A final squeeze right over the bowl is magic. A bowl of this plus a comfy throw blanket and your favorite rom-com? You just invented joy.
Pairing Ideas (Drinks, Sides, etc.)
Drinks: Sparkling water with lime, iced hibiscus tea, or a zero-proof citrus spritz. If you want warm, ginger-lime tea echoes the aromatics in the stew.
Sides: Fluffy rice, garlicky greens, or roasted plantains. Warm pão de queijo is never wrong.
Crunch: Quick oven-toasted tortillas brushed with olive oil. Crispy, lightly salty, perfect for dipping.
Dessert: Pineapple with lime and a dusting of chili, or mango sorbet. Refreshing and simple.
How to Store and Reheat Leftovers
Cool the stew to room temp before refrigerating. Store in airtight containers up to 2 days. For best meal prep plans, portion with rice on the side so the grains don’t turn mushy.
Reheat gently on the stovetop over low heat, stirring occasionally, until just hot. If it looks too thick, add a splash of water or coconut milk. Microwaving works in short bursts; overheat and the fish can toughen.
Add fresh cilantro and a squeeze of lime after reheating to bring the sparkle back. If you’re packing meal prep microwave lunches, keep lime wedges and herbs separate until just before eating.
Make-Ahead and Freezer Tips
The base (onions, peppers, tomatoes, coconut milk) can be made 1 day ahead and chilled. Rewarm gently, then add fish and simmer fresh for the best texture.
Freezing tip: Seafood doesn’t love the freezer once cooked in coconut milk, but the base freezes beautifully for up to 2 months. Thaw overnight, bring to a gentle simmer, add fresh seafood, and finish as written. This trick turns a busy Tuesday into a low-effort win that still fits your best dinner prep meals plan.
Common Mistakes to Avoid
Boiling vigorously after adding coconut milk. It can split and toughen the fish. Keep it calm.
Overcrowding the pot. The fish needs space to poach evenly.
Under-seasoning the base. Taste after the tomatoes cook down; that’s your moment to balance salt.
Adding lime too early. You’ll lose the brightness—finish off heat.
Skipping the pat-dry step. Waterlogged fish dilutes flavor and texture.
Frequently Asked Questions (FAQ)
Can I make this dairy-free?
Yes—there’s no dairy in traditional Moqueca. Coconut milk provides the creaminess. It’s naturally friendly to healthy meal plans for two and healthy eating for two if you manage sides and portion sizes.
How do I make it spicier (or milder)?
For mild, use seeded jalapeño and go easy. For heat, add serrano or a touch of habanero. You can also pass a Brazilian-style hot sauce at the table so everyone controls their level.
What fish works best?
Firm white fish like cod, snapper, or halibut. Avoid delicate, flaky fish that break down too fast. Bigger chunks hold better and reheat better—great for ready meals for 2 later in the week.
Can I add more protein for training days?
Absolutely. Add shrimp and a few extra ounces of fish to nudge toward easy high protein high calorie meals or even high protein microwave meals for the next day.
Is this friendly for meal prep?
Yes, with a caveat. Seafood is best fresh, but leftovers for 1–2 days are still lovely when reheated gently. If you’re really planning ahead, freeze the base and add fresh seafood later. It’s a savvy move for low calorie premade meal delivery vibes at home.
Cooking Tools You’ll Need
Dutch oven or wide heavy pot
Sharp chef’s knife and cutting board
Measuring cups and spoons
Microplane or grater for ginger
Ladle for serving
Citrus juicer (or strong hands)
Rice cooker if you love easy sides
Ingredients
1.5–2 lbs firm white fish fillets (cod, snapper, mahi-mahi, sea bass, or halibut), cut into 2-inch pieces, patted dry, lightly salted and peppered
1 lb large shrimp, peeled and deveined (optional)
2 medium yellow onions, thinly sliced
2 bell peppers (mixed colors), sliced into ribbons
2 lbs ripe tomatoes diced, or two 14.5-oz cans diced tomatoes with juices
4 cloves garlic, minced
1-inch piece fresh ginger, grated (optional but recommended)
1–2 fresh chiles (malagueta if you find them, or serrano/jalapeño), finely chopped, seeds to taste
2 tablespoons olive oil
2 (13.5-oz) cans full-fat coconut milk, shaken
Juice of 2 limes, plus wedges for serving
1–2 tablespoons dendê (red palm) oil, optional
1 bunch cilantro, chopped (stems and leaves), plus extra for serving
3–4 green onions, thinly sliced, for garnish
Fine sea salt and freshly ground black pepper, to taste
Serving Suggestions
Spoon over fluffy white rice or brown rice. Cauliflower rice if you’re leaning toward a keto meal plan.
Scatter fresh cilantro and green onions on top. Always serve lime wedges.
Add crisp texture with toasted cassava farofa made in olive oil and onions. For a smoky flourish, swap in finely diced smoked turkey bits instead of traditional additions.
Round out the plate with garlicky sautéed collards or spinach, or roasted sweet plantains.
For a breezy dinner that still fits best high protein frozen meals alternatives at home, pair with a simple tomato-cucumber salad and warm tortillas for dipping.
Final Thoughts
Every pot of Moqueca I make feels like a tiny getaway. Steam fogs the windows. The coconut-tomato perfume settles into the house and people wander into the kitchen, pretending to help while sneaking tastes with the ladle. To be real, I love that it works for my chaotic weeknights, my “let’s invite friends on a whim” moments, and my quieter Sundays when I want to cook something that’s easy but still special. It’s versatile enough for best meal prep healthy goals, cozy enough for couch-and-blanket season, and bright enough to trick your brain into thinking you’ve been somewhere tropical.
If you’re counting macros, it slides into high protein pre made meals energy without the actual pre-made price tag. If you’re planning low calorie chicken meal prep for lunch and want dinner to feel different, this bowl’s your refresher. If you just need food that comforts and nourishes, here it is—no drama, just a little lime at the end and a lot of flavor.
Make it once and you’ll see. The gentle simmer. The silky broth. The way fish flakes and shrimp turn just-firm and sweet. The way lime lifts it at the end. It’s simple cooking with big mood. If you enjoyed this recipe, don’t forget to save it on Pinterest or share it with a friend!
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Moqueca (Brazilian Fish Stew)
Ingredients
- 1.5–2 lb firm white fish fillets (cod, snapper, mahi-mahi, sea bass, or halibut), cut in 2-inch pieces, patted dry
- 1 lb large shrimp, peeled and deveined (optional)
- 2 medium yellow onions, thinly sliced
- 2 bell peppers (mixed colors), sliced into thin strips
- 2 lb ripe tomatoes, diced (or two 14.5-oz cans diced tomatoes with juices)
- 4 cloves garlic, minced
- 1 inch fresh ginger, grated (optional but recommended)
- 1–2 fresh chili peppers (malagueta, serrano, or jalapeño), finely chopped, seeds to taste
- 2 tablespoons olive oil
- 2 cans (13.5 oz) full-fat coconut milk, shaken
- 2 limes, juiced, plus extra wedges for serving
- 1/4 cup dendê (red palm) oil (optional, for authentic flavor and color)
- 1 bunch fresh cilantro, chopped (stems and leaves), divided
- 3–4 green onions (scallions), thinly sliced, for garnish
- fine sea salt and freshly ground black pepper, to taste
Instructions
- Prep all produce: thinly slice onions and peppers; dice tomatoes (if using fresh); mince garlic; grate ginger; finely chop chili. Cut fish into 2-inch pieces and pat very dry. Lightly season fish (and shrimp, if using) with salt and pepper.
- Heat olive oil in a wide Dutch oven over medium heat until shimmering. Add onions with a pinch of salt and cook 5–7 minutes, stirring, until soft and translucent.
- Stir in garlic, ginger (if using), and chili. Cook 30–60 seconds until fragrant, avoiding browning.
- Add bell peppers and cook about 5 minutes to soften slightly. Stir in tomatoes, season with salt and pepper, and simmer 5–7 minutes until the mixture becomes saucy.
- Spread the vegetable base into an even layer. Gently nestle fish pieces on top; if using shrimp, scatter them over the fish. Do not stir.
- Pour in coconut milk around and over the seafood. If using dendê oil, drizzle it over the surface. Bring just to a gentle simmer over medium-low heat (tiny bubbles only).
- Cover and simmer gently 15–20 minutes, until fish is opaque and flakes easily and shrimp are pink and just firm. Avoid vigorous boiling to prevent the coconut milk from splitting and the fish from breaking.
- Remove from heat. Stir in fresh lime juice and half of the chopped cilantro. Taste and adjust seasoning with additional salt, pepper, or lime.
- Ladle into warm bowls and garnish with remaining cilantro and green onions. Serve immediately with lime wedges. Suggested sides: steamed white rice, brown rice, or garlicky sautéed greens.
