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Healthy Moqueca

Moqueca is a Brazilian recipe of stewed fish in coconut milk, tomatoes, onions, peppers, garlic, coriander and dendê oil (palm oil). Traditionally cooked slowly in a terra cotta casserole and served atop rice.

Originally from Bahia in the Northeast of Brazil. Brazilians have been making Moqueca for at least 300 years! This is one of our favorite dishes, it's healthy and full of flavor, we love it extra spicy!

Health Benefits of Palm Oil:

Beta carotene is one of the prime components of palm oil, which is why it gives this dish a lovely golden color. It is great for

- Improving energy levels

- Boosting hormonal balance in the body

- Improving vision

- Protecting the body from free radical damage

It is also contains HDL and tocopherol which ensure a healthier cardiovascular system and prevent cancer. Palm oil is also a great choice for pregnant women as helps avoid vitamin deficiencies.

I added Kefir lime leaf and diced hot peppers to our Moqueca for a flavor explosion!

Cherry tomatoes are radiant and full of healthy goodness! Vitamin K found in tomatoes helps to make bones strong by activating a non-collagen protein to harden calcium.

Here are the basics you need to make a healthy Moqueca of your own!


4 fillets of white fish halved ( I used ono, some people also like to add shrimp)

1 Red Bell Pepper sliced

1 1/2 cup cherry tomatoes

1 jalapeno

1 chili pepper

1 anaheim pepper

6 cloves of garlic

1/2 large red onion

3 kefir lime leaves

1 cup coconut milk ( I used organic coconut milk powder mixed with water)

1 heaping Tablespoon of tomatoe paste

1 Tablespoon coconut oil

1 Tablespoon ground Coriander

1 Tablespoon Dendê ( palm oil )

Sea Salt and cracked black pepper


Heat coconut oil in a medium/high large pan, add Onion, Peppers, garlic and cherry tomatoes, season with a dash of salt and pepper. When cherry tomatoes are soft give them a little help with the back of your wooden spoon and help them to "pop". Add tomato paste and coriander, give it a stir. Reduce heat to low and lay your fragrant kefir lime and fish fillets on top of this bed of seasoned veggies. Pour your coconut milk on top. drizzle palm oil over coconut milk. simmer uncovered on low until fish is tender and falling apart. About 40 minute for me. Every once in a while shake the pan to make sure nothing is sticking or burning.

Serve on a bed of Brazilian onion and garlic rice.