Moqueca de Peixe (Brazilian Fish and Coconut Stew) with Brown Rice
This Brazilian stew is a great way to get good sources of unsaturated fatty acids and protein from the fish and coconut milk.
- Total time
- 45 min
- Serves
- 4
- Calories
- 400 kcal
- Ingredients
- 15
Ingredients
For 4 servings
Tick items off as you gather them.
Method
Cook the brown rice in the water according to package instructions, about 25 to 30 minutes, until tender.
In a bowl, toss the fish chunks with lime juice, half the garlic, and a pinch of salt. Let marinate for 15 minutes.
Heat the olive oil in a large pot over medium heat. Add the onion and remaining garlic, and cook for 3 to 4 minutes until softened.
Add the bell peppers and cook for 4 to 5 minutes until starting to soften.
Stir in the tomatoes and paprika, and cook for 3 to 4 minutes.
Pour in the coconut milk and stock, and bring to a gentle simmer.
Add the marinated fish to the pot and simmer for 8 to 10 minutes, until the fish is cooked through and flakes easily.
Season with salt to taste, garnish with fresh cilantro, and serve over the brown rice.
Why it can fit a PCOS-friendly week
This Brazilian stew is a great way to get good sources of unsaturated fatty acids and protein from the fish and coconut milk. Bell peppers and tomatoes add vitamin C and antioxidants, and using light coconut milk keeps the saturated fat more moderate while still giving the stew its signature creaminess. Served over brown rice instead of white rice, this dinner fits well into a balanced pattern with lean protein, healthy fats, and fibre.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
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