brazilian

Moqueca Fish Stew with Coconut and Palm Oil

Name: Moqueca Fish Stew with Coconut and Palm Oil
Yield: 1 serving
Cuisine: brazilian
Ingredients: 170 g white fish fillet (cod or similar); 170 g coconut milk; 8 g palm oil; 102 g tomato, chopped; 51 g onion, sliced; 68 g green bell pepper, sliced; 5 g garlic, minced; 13 g lime juice; 8 g cilantro, chopped; 2 g salt; 0.85 g black pepper

This simmered dish pairs white fish fillet with coconut milk, palm oil and tomato, chopped. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced Heart friendly Low carb Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

40 g Protein

21 g Carbohydrates

47 g Fat

4 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

170g white fish fillet (cod or similar) 170 kcal
170g coconut milk 335 kcal
8g palm oil 71 kcal
102g tomato, chopped 18 kcal
51g onion, sliced 20 kcal
68g green bell pepper, sliced 14 kcal
5g garlic, minced 7 kcal
13g lime juice 4 kcal
8g cilantro, chopped 3 kcal
2g salt 0 kcal
1g black pepper 2 kcal

Cooking instructions

white fish fillet (cod or similar)lime juicesaltblack pepper
Season the fish with lime juice, salt, and black pepper; rest 10 minutes.
palm oilonion
Heat the palm oil in a small pot over medium heat. Add onion and cook until softened, 3-4 minutes.
green bell peppergarlic
Stir in garlic and cook 30 seconds, then add bell pepper and cook 2 minutes.
coconut milktomato
Add tomatoes and cook until they begin to break down, 3 minutes. Pour in coconut milk and bring to a gentle simmer.
white fish fillet (cod or similar)
Nestle the fish into the sauce. Simmer gently until the fish is just cooked through, 6-8 minutes (do not boil hard).
cilantro
Top with cilantro and serve hot.