Moqueca: Brazilian Coconut Fish Stew
with Garlic Cauliflower Rice
Fillets of sea bream gently poached in a creamy stew with coconut milk, red bell peppers, tomatoes, lime and cilantro. It’s simple yet delicious.
Cals 510 · Prot 49 · Carbs 34 · Fat 23
Low Carb
Calorie Smart
Global Eats
35 min
Fillets of sea bream gently poached in a creamy stew with coconut milk, red bell peppers, tomatoes, lime and cilantro. It’s simple yet delicious.
Cals 510 · Prot 49 · Carbs 34 · Fat 23
Low Carb
Calorie Smart
Global Eats
Ingredients
Fish Stew
Seabream
6*
330 Grams
Lime
1 Piece
Red onion
1 Piece
Red pepper
1 Piece
Tomatoes
1 Piece
Small red chilli
1 Piece
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
Tomato paste
30 Grams
Cumin powder
2 Grams
Paprika powder
2 Grams
Coconut milk
200 ML
Chicken stock cube
4*5*9*15*
1 Piece
Water
100 ML
Fresh coriander
15 Grams
Cauliflower Garlic Rice
Garlic cloves
2 Piece
Cauliflower
400 Grams
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
Allergens
*6 Fish, *4 Milk, *5 Eggs, *9 Soya, *15 Celery
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2130 / 510 |
| Fats (g) | 22.5 |
| of which saturated (g) | 12.1 |
| Carbohydrates (g) | 34 |
| of which sugars (g) | 13.6 |
| Fibers (g) | 12.5 |
| Proteins (g) | 49.3 |
| Salt (g) | 2.9 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Fillet and marinate fish
- Pat the fish dry with kitchen paper place on a board, skin-side down.
- Hold the tail end down with a fork, angle the knife blade down, and slice the flesh away from you. Discard the skin.
- Cut the fish into bite-sized pieces and place on a plate.
- Grate the lime zest over the fish.
- Cut the lime in half and squeeze half the juice over.
- Keep the fish chilled until step 5.
Tip! Using a long, sharp, and flexible knife makes filleting fish much easier.
2 Prep
- Meanwhile, peel and finely chop the red onion.
- Deseed and slice the red pepper into strips.
- Slice the tomatoes into wedges.
- Peel and finely slice the garlic.
- Thinly slice the red chilli.
Tip! Sensitive to spice? Deseed the red chilli and use only a small amount.
3 Make cauliflower rice
- Using a box grater or food processor, grate or blitz the cauliflower until it resembles rice grains.
- Heat a pan over a medium heat with a drizzle of oil.
- Once hot, add the garlic and cook for 1 min until fragrant and golden.
- Add the cauliflower with a pinch of salt and stir-fry for 5 min.
4 Make stew
- Meanwhile, bring a pot over medium-high heat with a drizzle of oil.
- Once hot, add the onions, red peppers, red chilli (spicy!) and a pinch of salt.
- Fry for 3-5 min until softened.
- Add the tomatoes, tomato paste, cumin, paprika, and cook for 2-3 min further.
- Add the coconut milk, chicken stock cube, and measured water.
- Reduce the heat to medium and simmer for 5 min further.
5 Add fish
- Meanwhile, pick and finely chop the coriander leaves.
- Add the marinated fish to the stew and gently simmer for 3-4 min or until it is cooked through.
- Add in the coriander leaves and another squeeze of lime juice.
- Stir and turn off the heat.
6 Serve
- Serve the Coconut Fish Stew alongside the Garlic Cauliflower Rice.
- Garnish with any remaining coriander and lime.
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