Recipe for Moqueca (Brazilian Fish Stew)
use local/organic ingredients whenever possible
Servings: 0 serves 4-6
Ingredients
For the fish and the marinade:
- *1 1/2 pounds wild salmon fillets
- *one 28 oz. can of peeled whole tomatoes undrained
- *1 onion peeled and roughly chopped
- *1 cup cilantro chopped
- *2 garlic cloves cut in half
- *1 Serrano chile pepper stemmed and cut in half (use the seeds, too, if you want your stew to be pretty spicy)
- *1/4 cup lime juice or brown rice vinegar
- *1 tablespoon olive oil
- *1 teaspoon Himalayan or sea salt
For the stew:
- *1 tablespoon organic coconut oil or olive oil
- *1 large sweet potato peeled and diced
- *1 zucchini chopped
- *1 green pepper chopped
- *1 red pepper chopped
- *1/2 cup water or fish stock
- *3/4 cup organic whole coconut milk
- *1/2 cup chopped green onion bottom parts only- for garnish
- *1/2 cup cilantro chopped- for garnish
Instructions
- 1. Place fish in a shallow non-reactive (non-metal) bowl. Combine the tomatoes, onion, cilantro, garlic, chile pepper, lime juice, oil and salt in a food processor fitted with the metal blade (or a blender). Process until smooth and pour over fish. Allow to marinate for 30 minutes to 1 hour.
- 2. Heat 1 tablespoon coconut oil or olive oil in a large skillet over medium heat. Add diced sweet potato and cook for 10-15 minutes, adding a little water if needed so it doesn't burn, until softened. Add zucchini, green and red pepper and continue to cook until tender, about 5-7 minutes, again adding water to the pan, if needed. Add water or fish stock and stir in coconut milk. Bring to a boil, reduce heat, and simmer 2 to 3 minutes.
- 3. Add fish and marinade and simmer for 10-15 minutes, or until fish flakes easily with a fork. Just before serving, stir in green onion and cilantro. Serve over brown rice, quinoa, or another healthy whole grain, if desired.