Brazilian Fish Stew
Moqueca is a vibrant, one-pot Brazilian fish stew hailing from the coastal regions, particularly Bahia. It features firm white fish simmered in a rich, aromatic broth of coconut milk, palm oil (dendê), tomatoes, onions, garlic, and fresh cilantro, often with bell peppers and a squeeze of lime.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, with healthy fats coming from the coconut milk and palm oil. A typical serving provides a good source of omega-3s, vitamins A and C, and minerals like iron and potassium, with a rough calorie range of 350-500 depending on portion size and specific ingredients.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 12 g |
| Fat | 22 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 680 mg |
| Potassium | 520 mg |
| Vitamin C | 25 mg |
| Vitamin A | 80 mcg RAE |
| Iron | 2.1 mg |
| Magnesium | 45 mg |
| Phosphorus | 310 mg |
| Vitamin B12 | 3.5 mcg |
| Selenium | 38 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Moqueca is a beautiful culinary symbol of Brazil's African heritage, with its use of dendê oil and coconut milk tracing back to West African cooking traditions. Nutritionally, it's unique for combining lean protein with anti-inflammatory compounds from the palm oil and fresh herbs.
