Moqueca
Moqueca is a vibrant and aromatic Brazilian fish stew originating from the coastal regions, particularly Bahia. It features firm white fish simmered in a rich, colorful broth made with coconut milk, dendê (palm) oil, tomatoes, onions, garlic, and fresh cilantro, often finished with a squeeze of lime. The dish is traditionally cooked and served in a clay pot, showcasing a beautiful blend of African and Indigenous culinary influences.
🍽️ Nutrition at a glance
This stew is a well-balanced dish, being high in protein from the fish and healthy fats from the coconut milk and dendê oil, while remaining relatively low in carbohydrates. It provides essential nutrients like omega-3 fatty acids, vitamins A and C, and minerals such as iron and potassium, with a typical serving containing approximately 350-450 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 25 g |
| Carbs | 12 g |
| Fat | 22 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Vitamin C | 25 mg |
| Vitamin A | 800 IU |
| Vitamin B12 | 3.5 mcg |
| Iron | 2.5 mg |
| Potassium | 550 mg |
| Magnesium | 60 mg |
| Phosphorus | 300 mg |
| Selenium | 40 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Moqueca is a symbol of Brazil's diverse heritage, blending techniques and ingredients from Indigenous, African, and Portuguese traditions. Nutritionally, the use of dendê oil not only gives the stew its signature golden hue but also contributes antioxidants and healthy fats that support heart health.
