Moqueca
Moqueca is a slow-simmered Brazilian fish stew that exists in two distinct regional forms. The Bahian version — moqueca baiana — uses dendê (red palm oil) and coconut milk, giving it a rich orange colour and a distinctive flavour shaped by West African culinary traditions brought through the Atlantic slave trade. The Capixaba version from Espírito Santo uses neither, relying instead on annatto oil and a cleaner broth. This recipe follows the Bahian form. Dendê is the ingredient that defines the dish. Its flavour is earthier and more robust than standard vegetable oil, and its colour is irreplaceable. The fish is marinated briefly in lime juice before cooking, which firms the flesh slightly. The second drizzle of dendê added at the end is essential: it refreshes the flavour and restores the colour lost during the simmer.
Rich in protein
Filling and nutritious
One-pot
Minimal washing up
Traditional recipe
Authentic taste
Ingredients 4 servings
- 800 g firm white fish fillets (sea bass, cod, or monkfish), cut into 5 cm chunks
- 2 limes, juice only
- 1 tsp salt
- 1 large onion (~180 g), thinly sliced
- 4 garlic cloves, finely minced
- 1 red bell pepper (~150 g), deseeded and sliced
- 1 green bell pepper (~150 g), deseeded and sliced
- 2 large ripe tomatoes (~300 g), diced
- 400 ml full-fat coconut milk
- 2 tbsp dendê (red palm oil)
- 20 g fresh coriander, roughly chopped, plus extra to serve
- 1/2 tsp ground black pepper
How to make it
- 1Toss the fish chunks with the lime juice, 1/2 tsp salt, and the black pepper and leave to marinate for 15–20 minutes while you prepare the vegetables.
- 2Heat 1 tbsp dendê oil in a large wide pan over medium heat, add the onion slices, and cook for 6–8 minutes until softened and lightly golden.
- 3Add the garlic, bell peppers, and tomatoes, stir well, and cook for 5 minutes until the tomatoes begin to break down.
- 4Lay the marinated fish over the vegetables in a single layer, pour the coconut milk over the top, and gently push the fish down into the liquid without stirring.
- 5Bring to a gentle simmer, cover, and cook for 12–15 minutes until the fish is opaque and flakes easily when pressed.
- 6Drizzle the remaining 1 tbsp dendê oil over the surface, scatter the coriander on top, and taste for salt.
- 7Serve directly from the pan with white rice or crusty bread, with lime wedges on the side.
Nutritional info
per serving (~350 g)
Estimated nutritional values.
Pairs perfectly with
