Low Sodium Moqueca

Dive into the vibrant flavors of *Low Sodium Moqueca*, a lighter twist on the classic Brazilian fish stew. This heart-healthy recipe combines tender chunks of halibut or white fish, marinated in zesty lime juice, with a colorful medley of sautéed bell peppers, onions, and heirloom tomatoes. Creamy coconut milk and unsalted vegetable broth create a rich, velvety base, while fresh cilantro, paprika, and a hint of red pepper flakes bring depth and subtle heat. Ready in under an hour, this one-pot dish is perfect for weeknight dinners and can be served over fluffy white rice to absorb every drop of the savory broth. Ideal for low-sodium diets without compromising on bold, tropical flavors, this moqueca is as nutritious as it is irresistible.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 lb fresh halibut or white fish fillets
• 2 tbsp lime juice
• 2 tbsp olive oil
• 1 large yellow onion, thinly sliced
• 1 large red bell pepper, thinly sliced
• 1 large yellow bell pepper, thinly sliced
• 2 medium heirloom tomatoes, chopped
• 3 cloves garlic cloves, minced
• 0.5 cup fresh cilantro, chopped
• 1 cup coconut milk
• 0.5 cup unsalted vegetable broth
• 0.5 tsp fresh ground black pepper
• 0.5 tsp paprika
• 0.25 tsp dried red pepper flakes
• 0.5 cup fresh parsley, chopped (for garnish)
• 2 cups cooked white rice (optional)

Directions

Step 1

1. Rinse the fish fillets under cold water and pat dry with paper towels. Cut into large chunks and place in a shallow bowl.

Step 2

2. Pour lime juice over the fish, ensuring all pieces are coated. Let marinate while you prepare the other ingredients (about 10 minutes).

Step 3

3. In a large pot or Dutch oven, heat olive oil over medium heat. Add the onion, red bell pepper, and yellow bell pepper. Sauté until the vegetables are soft, about 5 minutes.

Step 4

4. Add the chopped tomatoes and minced garlic to the pot. Cook for an additional 3-4 minutes until the tomatoes begin to break down.

Step 5

5. Stir in the cilantro, black pepper, paprika, and red pepper flakes. Cook for a minute until aromatic.

Step 6

6. Pour in the coconut milk and vegetable broth. Stir well, then bring the mixture to a simmer.

Step 7

7. Gently add the fish chunks to the pot along with any remaining lime juice. Stir carefully to avoid breaking the fish pieces.

Step 8

8. Cover the pot and let the stew simmer gently over low heat for about 15 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 9

9. Taste the stew and adjust the seasoning, adding more black pepper or lime juice as needed.

Step 10

10. Serve the moqueca hot, garnished with fresh parsley. Optionally, serve over cooked white rice to soak up the delicious stew.

Nutrition Facts

Serving size	(2443.4g)

Amount per serving	% Daily Value*
Calories	1682.6

Total Fat 44.3g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 226.8mg	0%
Sodium 445.1mg	0%
Total Carbohydrate 205.3g	0%
Dietary Fiber 23.4g	0%
Total Sugars 51.0g
Protein 125.8g	0%

Vitamin D 907.2IU	0%
Calcium 631.9mg	0%
Iron 17.3mg	0%
Potassium 5095.1mg	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: 23.1%

Protein: 29.2%

Carbs: 47.7%