Brazilian Moqueca

Seafood Soup

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low-carb
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low-carb
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Instructions

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1 Prep

Chop the cod fillet into bite-size pieces. Drain the prawns on kitchen paper. Set both aside. Peel and chop the onion and garlic. De-seed and chop the bell peppers.

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2 Fry base

Heat a drizzle of oil in a large pot over a medium heat. Fry the oniongarlic and bell peppers with a pinch of salt for 5 min. Add the paprika powder and a pinch of chipotle (spicy!) and cook for 1-2 min.

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3 Simmer

Add the chopped tomatoes, measured watervegetable stock cube and coconut milk. Cover and simmer for 10-15 min.

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4 Finish

After 15 min, add the cod and prawns. Cook for 2-3 min further. Remove the soup from the heat. Season with salt and pepper to taste. Finish with a generous squeeze of lime juice.

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5 Serve

Divide the soup among bowls and top with the sliced red chilli (spicy!) and spring onion.

Tips for fussy eaters

Pick out some of the flavourful seafood and serve it over rice with fresh vegetables on the side.

Pro tip

Don't add the fish or prawns until the very end. This way, you won't end up overcooking them.

Think Brazilian tunes, beaches and carnival in a bowl.

Cooking Time: 25 min

Cals 560 · Prot 41 · Carbs 46 · Fat 27

Dairy-Free

Ingredients

Number of people

Soup

Cod fillet 200 Grams
Prawns 200 Grams
Red onion 1 Piece
Garlic cloves 3 Pieces
Red pepper 1 Piece
Yellow pepper 1 Piece
Olive oil 1 Tbsp
Salt 1 Tsp
Paprika powder 2 Grams
Chipotle powder 2 Grams
Chopped tomatoes 400 Grams
Water 600 ML
Vegetable stock cube 1 Piece
Coconut milk 200 ML
Black pepper 0.5 Tsp
Lime 1 Piece

To serve

Large red chilli 1 Piece
Spring onion 40 Grams

Think Brazilian tunes, beaches and carnival in a bowl.

Cooking Time: 25 min

Cals 560 · Prot 41 · Carbs 46 · Fat 27

Dairy-Free

Instructions

photo

1 Prep

Chop the cod fillet into bite-size pieces. Drain the prawns on kitchen paper. Set both aside. Peel and chop the onion and garlic. De-seed and chop the bell peppers.

photo

2 Fry base

Heat a drizzle of oil in a large pot over a medium heat. Fry the oniongarlic and bell peppers with a pinch of salt for 5 min. Add the paprika powder and a pinch of chipotle (spicy!) and cook for 1-2 min.

photo

3 Simmer

Add the chopped tomatoes, measured watervegetable stock cube and coconut milk. Cover and simmer for 10-15 min.

photo

4 Finish

After 15 min, add the cod and prawns. Cook for 2-3 min further. Remove the soup from the heat. Season with salt and pepper to taste. Finish with a generous squeeze of lime juice.

photo

5 Serve

Divide the soup among bowls and top with the sliced red chilli (spicy!) and spring onion.

Tips for fussy eaters

Pick out some of the flavourful seafood and serve it over rice with fresh vegetables on the side.

Pro tip

Don't add the fish or prawns until the very end. This way, you won't end up overcooking them.

Ingredients

Number of people

Soup

Cod fillet 200 Grams
Prawns 200 Grams
Red onion 1 Piece
Garlic cloves 3 Pieces
Red pepper 1 Piece
Yellow pepper 1 Piece
Olive oil 1 Tbsp
Salt 1 Tsp
Paprika powder 2 Grams
Chipotle powder 2 Grams
Chopped tomatoes 400 Grams
Water 600 ML
Vegetable stock cube 1 Piece
Coconut milk 200 ML
Black pepper 0.5 Tsp
Lime 1 Piece

To serve

Large red chilli 1 Piece
Spring onion 40 Grams
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