High-Protein Moqueca Baiana (Brazilian Fish Stew)
A vibrant, macro-friendly Brazilian fish stew featuring tender cod fillets layered with sweet bell peppers and onions, simmered in a spiced coconut milk broth. Serve with basmati rice for an easy, high-protein dinner.
Ingredients
The Fish & Marinade
- 600g cod fillet (Kabeljaufilet), cut into 5–6 pieces
- 1 lime, zested and juiced
- 1 garlic clove, minced
- Salt and pepper (to taste)
The Stew Base & Layers
- 1 tbsp ghee or neutral cooking oil
- 1 tbsp cayenne pepper
- 3 garlic cloves, minced
- 4 thin green sweet peppers, cut into rings
- 1 orange bell pepper, cut into rings
- 1 yellow bell pepper, cut into rings
- 1 large white onion, cut into rings
- 250ml coconut milk
- 250ml fish broth
- 3 tbsp fresh lime juice
The Garnish & Sides
- 1 bunch fresh cilantro, chopped
- Cooked basmati rice for serving
Instructions
- Marinate the cod pieces with lime juice, lime zest, salt, and 1 minced garlic clove. Set aside.
- Heat ghee in a wide skillet over high heat. Sauté the cayenne pepper and 3 minced garlic cloves until highly fragrant.
- Layer half of the sliced peppers and onions across the bottom of the pan to form a base.
- Place the marinated fish directly onto the vegetable layer, then top with the remaining peppers and onions.
- Pour the coconut milk, fish broth, and lime juice over the layers.
- Cover and simmer on medium heat (6/10) for 10–15 minutes until the fish is perfectly flaky.
- Garnish with fresh cilantro and serve immediately over hot basmati rice.
Notes
| Protein: 29g | Fat: 15.4g | Carbs: 11.8g | Fiber: 2.5g | (Note: Macronutrients calculated per serving based on 4 portions total, excluding the basmati rice side)