Bahian fish and prawn moqueca

Ingredients

• 500 gclean fish fillets, such as tilapia, sea bass or croaker
• 500 gmedium prawns, cleaned, peeled and tails removed
• 2½ teaspoonssalt
• to tasteground black pepper
• ½ teaspooncumin
• 2 tablespoons (30 ml)vegetable oil
• 1 mediumred pepper, deseeded and sliced
• 1 mediumyellow pepper, deseeded and sliced
• 1 mediumorange or green pepper, deseeded and sliced
• 1 largewhite onion, sliced
• 4 clovesgarlic, chopped
• 2 largetomatoes, sliced
• 250 mlcoconut milk
• 1 cube, dissolved in 60 ml (¼ cup) warm waterfish or chicken stock cube
• 1 tablespoon (15 ml)dendê oil
• 1 teaspoonmalagueta chilli
• 1½limes
• 80 ml (⅓ cup)chopped coriander

Instructions

1. 1

   Season the seafood

   Season the fish fillets and prawns with 2 teaspoons of salt, black pepper to taste and the cumin.

2. 2

   Cook the vegetables

   Heat a large cast-iron or non-stick frying pan over a medium heat. Add 1 tablespoon of oil and cook the onion and peppers for about 3 minutes.

3. 3

   Blend the sauce

   Add the garlic and tomatoes and cook for about 2 minutes. Transfer the cooked vegetables to a blender, add the coconut milk, stock and 1 teaspoon of salt, then blend until smooth and creamy. Set aside.

4. 4

   Cook the fish

   Using the same pan, add the remaining tablespoon of oil if needed and cook the fish fillets for about 2–3 minutes.

5. 5

   Add the sauce

   Turn the fish fillets over. Pour the blended mixture over them, add the dendê oil and malagueta chilli, and bring to the boil.

6. 6

   Simmer the stew

   Reduce the heat to medium-low and simmer for about 2 minutes. Add the prawns and the reserved pepper and tomato slices, then cook over a medium-low heat for 4–5 minutes.

7. 7

   Finish and serve

   Take the pan off the heat, stir in the lime juice and then the coriander. Serve hot with white rice and farofa.

What is Bahian moqueca?

Moqueca is a Brazilian seafood stew, with regional versions shaped by different ingredients and traditions. The Bahian style is associated with coconut milk, dendê oil and chilli, which give the broth its rich, colourful character.

Blending the cooked vegetables with coconut milk makes this version’s sauce smooth and cohesive. Fish and prawns are added in stages so they cook gently in the sauce.

Nutrition and macros by portion

The nutrition label shows one serving as written: 291 calories, 27g protein, 7g carbs, 18g fat.

The fish and prawns provide most of the protein, while coconut milk and dendê oil account for much of the fat. The main source of carbohydrate is the vegetables, with rice and farofa adding more if served alongside. Balance the plate with a generous serving of the stew and a measured portion of rice, plus extra vegetables if you like.

Choose fish that holds together

Firm fillets: Tilapia is suggested, while sea bass or croaker are offered as alternatives. Cut or handle the fillets carefully so they stay intact as the stew simmers.

Build the pepper sauce

Cooked vegetables: The onion and peppers soften first, followed by the garlic and tomatoes. Blending them with coconut milk and stock gives the stew its smooth base.

Dendê and chilli: Dendê oil and malagueta are stirred in after the sauce is poured over the fish. Their distinctive flavour is central to this Bahian-style combination.

Watch the seafood closely

Fish first: The fillets get a brief cook in the pan before the sauce is added. Turn them gently, as they will continue cooking in the simmering liquid.

Prawns later: Add the prawns for the final 4–5 minutes. They are ready when opaque and firm; extended cooking can make them tough.

Keep the simmer gentle

Once the blended sauce comes to the boil, lower the heat before adding the prawns and reserved vegetables. A gentle simmer helps the seafood cook without breaking the fish apart.

Finish with lime and coriander

Off the heat: Stir in the lime juice and chopped coriander after cooking. This keeps the fresh, citrusy finish distinct from the creamy sauce.

To serve: White rice and farofa are the suggested accompaniments. Their mild, dry textures pair well with the rich stew and help make the sauce easy to enjoy.

Recipe notes & tips

• Slice the peppers and tomatoes before starting so they are ready to add at the stated stages.
• Use the same pan for the vegetables and fish as directed, keeping the cooked vegetables aside while you cook the fish.
• Blend the vegetables with the coconut milk and stock until the sauce is smooth.
• Add the prawns only for the final 4–5 minutes of cooking.
• Stir in the lime juice and coriander after taking the pan off the heat.

Variations

• Use sea bass: Replace the tilapia with the suggested sea bass fillets.
• Try croaker: Use croaker fillets in place of tilapia, as another suggested fish option.
• Adjust the chilli: Use less or more malagueta to suit your preferred level of heat.
• Choose a pepper colour: Use orange or green pepper for the third pepper, as the recipe allows.
• Serve traditionally: Accompany the stew with white rice and farofa.

Common mistakes to avoid

• Overcooking the prawns: Add them for only the final 4–5 minutes so they do not become tough.
• Breaking the fish: Turn the fillets gently and keep the stew at a gentle simmer.
• Skipping the vegetable cooking: Cook the onion and peppers for about 3 minutes, then the garlic and tomatoes for about 2 minutes before blending.
• Adding the lime too early: Stir in the lime juice after removing the pan from the heat, as directed.
• Blending before adding the liquid: Blend the cooked vegetables with the coconut milk, stock and 1 teaspoon of salt for a smooth sauce.

How to store

Refrigerate leftovers in a covered container and use within 2 days. Reheat gently in a pan until hot throughout, taking care not to boil the seafood for long.

Frequently asked questions