Brazilian Salmon Stew (Moqueca)

Gluten Free
Dairy Free
Popular
Health score
36%
Brazilian Salmon Stew (Moqueca)
190 min.
6
453kcal

Suggestions


Experience the vibrant flavors of Brazil with this delightful Brazilian Salmon Stew, known as Moqueca. This dish is not only a feast for the senses but also a healthy choice, being both gluten-free and dairy-free. Perfect for lunch or dinner, it serves six and is sure to impress your family and friends with its rich, aromatic profile.

Imagine tender pieces of salmon marinated in a zesty blend of lime juice, garlic, and spices, layered with fresh vegetables like onions, bell peppers, and tomatoes. The addition of creamy coconut milk brings a luscious texture that perfectly complements the fish, creating a comforting stew that warms the soul. With a preparation time of just 190 minutes, you can easily make this dish a centerpiece for your next gathering.

Not only is this Moqueca a popular choice among seafood lovers, but it also boasts a caloric breakdown that highlights its nutritional benefits, with a significant portion of healthy fats and protein. The fresh cilantro adds a burst of color and flavor, making each bite a refreshing experience. Whether you're looking to explore new culinary horizons or simply enjoy a delicious meal, this Brazilian Salmon Stew is a must-try recipe that will transport you straight to the heart of Brazil.

Ingredients

  • cloves the from 1/2 head of garlic minced crushed peeled
  • Tablespoons juice of lime fresh
  • 0.8 teaspoon coarse salt 
  • Tablespoon paprika sweet
  • 2.5 teaspoons ground cumin 
  • 1.5 teaspoons pepper black freshly ground
  • 1.5 pounds salmon cut into 2-inch pieces (largish-bite sized pieces)
  • servings olive oil extra virgin 
  • medium onions sliced
  • large bell pepper green seeded sliced
  • medium tomatoes sliced
  • servings salt and pepper freshly ground
  • 14 ounce regular coconut milk light canned (not )
  • large bunch cilantro leaves fresh chopped

Equipment

  • frying pan
  • dutch oven

Directions

  1. Mix together the marinade ingredients.
  2. Let the salmon marinate in this paste for at least 2 hours. The longer, the better.
  3. Layer ingredients in a large pot: In a large pan (large covered skillet or Dutch oven), coat the bottom of the pan with a couple tablespoons of olive oil.
  4. Add a layer of sliced onions, and then a layer of sliced bell peppers, and a layer of sliced tomatoes.
  5. Place the fish pieces, with the marinade, on top of everything, and start layering again—onions, bell peppers, and tomatoes.
  6. Sprinkle generously with salt and pepper.
  7. Add about half of your fresh cilantro to the top.
  8. Pour coconut milk over the top.
  9. Drizzle generously with olive oil over the top (several tablespoons).
  10. Simmer: Bring to a boil, reduce heat to low, cover and let simmer for 30 minutes to an hour, until the vegetables are cooked through.
  11. Garnish with remaining cilantro.

Nutrition Facts

Calories453kcal
Protein21.79%
Fat69.5%
Carbs8.71%

Properties

Glycemic Index
47.67
Glycemic Load
3.22
Inflammation Score
-8
Nutrition Score
26.317826084469%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.3mg
Apigenin
0.02mg
Luteolin
1.31mg
Isorhamnetin
1.84mg
Kaempferol
0.29mg
Myricetin
0.07mg
Quercetin
9.02mg

Nutrients percent of daily need

Calories:452.58kcal
22.63%
Fat:35.83g
55.12%
Saturated Fat:15.65g
97.78%
Carbohydrates:10.1g
3.37%
Net Carbohydrates:7.83g
2.85%
Sugar:3.53g
3.93%
Cholesterol:62.37mg
20.79%
Sodium:550.68mg
23.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.28g
50.56%
Vitamin B12:3.61µg
60.1%
Selenium:41.8µg
59.72%
Vitamin B6:1.12mg
56.21%
Vitamin B3:9.94mg
49.69%
Vitamin C:33.06mg
40.07%
Manganese:0.78mg
38.99%
Phosphorus:326.96mg
32.7%
Vitamin B2:0.48mg
28.1%
Potassium:962.9mg
27.51%
Copper:0.52mg
25.8%
Iron:4.34mg
24.1%
Vitamin A:1169.22IU
23.38%
Vitamin B1:0.33mg
22.08%
Vitamin B5:2.15mg
21.5%
Magnesium:81.09mg
20.27%
Vitamin K:19.81µg
18.87%
Vitamin E:2.76mg
18.42%
Folate:55.54µg
13.89%
Zinc:1.38mg
9.19%
Fiber:2.27g
9.08%
Calcium:56.36mg
5.64%