Pedal Plate Journey

Moqueca is a traditional Brazilian fish stew that originates from the coastal regions of Bahia and Espírito Santo. It’s characterized by its rich, aromatic flavors derived from the combination of coconut milk, palm oil (dendê), and a blend of fresh vegetables and herbs. The dish showcases the influence of African cuisine on Brazilian gastronomy, specifically in the state of Bahia.

Ingredients

• White fish (like cod or snapper), cut into chunks: 420 grams
• Bell peppers, sliced: 2 (preferably one red and one yellow for color) [325 grams]
• Poblano pepper, sliced: 1 [31 grams]
• Red Thai pepper, seeded, diced small: 1 [7 grams]
• Tomatoes, chopped: 3 large [434 grams]
• Onion, sliced: 1 large [186 grams]
• Garlic cloves, minced: 4-5 [15 grams]
• Fresh cilantro, chopped: 1/4 cup [18 grams]
• Green onions, chopped: 2-3 stalks [84 grams]
• Coconut milk: 400 ml can
• Lime juice: 2 tablespoons
• Palm oil or olive oil: 2 tablespoons (though traditionally palm oil is used)
• Fish stock or vegetable broth: 500 ml
• Salt and pepper: to taste

Directions

1. Season the fish chunks with salt, pepper, and a squeeze of lime juice. Set aside for about 15 minutes.
2. In a large pot or Dutch oven, heat the palm (or substitute olive oil) over medium heat. Add the sliced onions, bell peppers, minced garlic, and sauté until they are soft and translucent.
3. Add the chopped tomatoes to the pot and cook until they break down and release their juices. This forms the base for the moqueca.
4. Place the marinated fish chunks over the vegetable base in the pot. Pour the fish stock or broth over the fish, ensuring the chunks are submerged.
5. Cover the pot and let it simmer for about 10 minutes, allowing the fish to cook through.
6. Pour the coconut milk into the pot, stirring gently to mix. Add the chopped cilantro and green onions. If using chili pepper or hot sauce, add now according to your heat preference. Let the moqueca simmer for another 5-7 minutes, allowing the flavors to meld.
7. Once the moqueca is cooked, adjust the seasoning with salt, pepper, and lime juice. Serve hot, accompanied with lime wedges.

Nutritional Information

Based on each ingredients volume or mass in recipe.

Nutritional Considerations

Moqueca can be considered anti-inflammatory. Fish is a source of omega-3 fatty acids, which are known to reduce inflammation. Coconut milk contains lauric acid, which has anti-inflammatory and antimicrobial properties.