Low Fat Moqueca

Delight in the vibrant flavors of Brazil with this Low Fat Moqueca, a guilt-free twist on the traditional dish. Packed with succulent white fish fillets, marinated in zesty lime and garlic, this seafood stew is simmered to perfection with tender bell peppers, onions, and tomatoes. The creamy richness of coconut milk is balanced by a light, low-sodium vegetable broth, ensuring all the comfort without the excess fat. Seasoned with aromatic cumin and smoky paprika, every bite brims with bold yet balanced flavors. Ready in under an hour and brimming with fresh ingredients, this gluten-free and low-fat recipe is perfect for a healthy, wholesome dinner. Serve with rice and a sprinkle of fresh cilantro for an authentic touch!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams white fish fillets
• 1 whole lime
• 3 whole garlic cloves
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 medium yellow onion
• 1 medium red bell pepper
• 1 medium green bell pepper
• 2 cups low-sodium vegetable broth
• 0.5 cup coconut milk
• 2 large tomatoes
• 1 teaspoon cumin
• 1 teaspoon paprika
• 0.25 cup fresh cilantro
• 1 second olive oil spray

Directions

Step 1

Rinse and pat dry the fish fillets. Cut them into roughly 1-2 inch cubes.

Step 2

In a small bowl, combine juice of 1 lime, minced garlic cloves, salt, and black pepper. Marinate the fish cubes in this mixture for at least 15 minutes in the refrigerator.

Step 3

While the fish is marinating, slice the onion, red bell pepper, and green bell pepper into thin strips.

Step 4

Chop the tomatoes and set them aside.

Step 5

Spray olive oil lightly in a large deep skillet or saucepan and heat over medium heat.

Step 6

Add the sliced onions, cook until translucent, about 3-4 minutes.

Step 7

Add the sliced bell peppers and cook until they start to soften, approximately 5 minutes.

Step 8

Stir in the chopped tomatoes, cumin, and paprika, and continue cooking for an additional 3 minutes.

Step 9

Pour in the vegetable broth and bring to a simmer.

Step 10

Gently add the marinated fish along with any marinade juices. Allow it to cook gently in the broth for about 10 minutes or until the fish is cooked through and flakes easily.

Step 11

Reduce the heat to low and stir in the coconut milk. Simmer for an additional 5 minutes. Taste and adjust seasoning if needed.

Step 12

Turn off the heat and garnish with freshly chopped cilantro before serving.

Step 13

Serve the Moqueca hot, traditionally with rice on the side.

Nutrition Facts

Serving size	(1884.8g)

Amount per serving	% Daily Value*
Calories	804.1

Total Fat 10.7g	0%
Saturated Fat 2.1g	0%
Polyunsaturated Fat 0.4g
Cholesterol 250mg	0%
Sodium 2994.6mg	0%
Total Carbohydrate 67.3g	0%
Dietary Fiber 14.5g	0%
Total Sugars 32.9g
Protein 108.3g	0%

Vitamin D 1000IU	0%
Calcium 275.2mg	0%
Iron 7.6mg	0%
Potassium 3635.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 12.1%

Protein: 54.2%

Carbs: 33.7%