Beto's Moqueca

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 419.1
  • Total Fat: 18.1 g
  • Cholesterol: 75.6 mg
  • Sodium: 569.1 mg
  • Total Carbs: 22.4 g
  • Dietary Fiber: 4.5 g
  • Protein: 41.8 g

View full nutritional breakdown of Beto's Moqueca calories by ingredient


Introduction

Moqueca (pronounced mo-keh-ka) is a traditional Brazilian seafood stew. There are many varieties of this dish, but the basic components are fish (generally a firm, white-flesh fish), tomatoes, onions, garlic, and cilantro. Some recipes also include shellfish and coconut milk, as well as other ingredients.

I was taught this recipe by a friend who was born and raised in Brazil, but emigrated to the US. I always serve this with a side of rice. Sometimes I add black beans to the plate as well. Moqueca (pronounced mo-keh-ka) is a traditional Brazilian seafood stew. There are many varieties of this dish, but the basic components are fish (generally a firm, white-flesh fish), tomatoes, onions, garlic, and cilantro. Some recipes also include shellfish and coconut milk, as well as other ingredients.

I was taught this recipe by a friend who was born and raised in Brazil, but emigrated to the US. I always serve this with a side of rice. Sometimes I add black beans to the plate as well.
Number of Servings: 6

Ingredients

    4 tbsp. olive oil
    3 large onions, chopped
    3 cloves of garlic, minced
    2 lbs. swordfish, cubed
    4 large tomatoes, chopped
    1 large red bell pepper
    1 bunch of scallions, chopped
    juice of 3 limes
    1 bunch of fresh cilantro, chopped
    1 1/2 cups marinara sauce
    pinch of cayenne pepper
    1 1/2 tbsp. cayenne red pepper ("hot") sauce
    salt and pepper to taste

Directions

Heat oil in a large pot. Add onions, garlic and fish and cook until fish is "browned" (about half done). Add remaining ingredients and bring to a boil. Reduce heat and simmer 10 - 15 minutes, until fish is fully cooked.

Yields six (6) 1-cup servings.

Number of Servings: 6

Recipe submitted by SparkPeople user JODI912.