Fit Fish Moqueca with Light Coconut Milk

Get ready to embark on a gastronomic journey that is as tropical as it is healthy with our Fit Fish Moqueca.

This dish revitalizes a classic Brazilian recipe, incorporating adaptations that make it perfect for those looking for a food balanced without sacrificing flavor.

Rich in proteins, low in carbohydrates and with healthy fats Made from our beloved coconut, this moqueca is an explosion of flavors that also takes care of your heart.

Discover what makes it special and why it is ideal for an unforgettable lunch or dinner.

Detailed Ingredients Fit Moqueca

• 500g white fish fillet (tilapia or sea bass)
• 200ml light coconut milk
• 1 large tomato, sliced
• 1 red bell pepper, cut into thin strips
• 1 yellow bell pepper, cut into thin strips
• 1 red onion, sliced
• 2 cloves of minced garlic
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and black pepper to taste
• Red pepper to taste (optional, for a spicy touch)
• Fresh coriander, chopped to taste
• 1 tablespoon palm oil (optional)

Substitutions: For an even lighter version, use almond or cashew milk instead of coconut milk.

Detailed Preparation Method

1. Marinate the Fish: Season the fillets with salt, black pepper, lemon juice and garlic. Let marinate for 15 minutes to absorb the flavors.

2. Sauté the Vegetables: In a large saucepan, heat the olive oil and sauté the onion until translucent. Add the peppers and tomatoes, seasoning with a pinch of salt. Cook for approximately 5 minutes over medium heat.

3. Add the Fish: Arrange the fish fillets on top of the sautéed vegetables. Pour the light coconut milk over the top and, if desired, palm oil for an authentic flavor.

4. Cooking the Moqueca: Cover the pan and cook over low heat for about 15 to 20 minutes, or until the fish is cooked through and tender. Add red pepper flakes if you prefer a spicy kick.

5. Finish: Sprinkle fresh coriander on top before serving, providing an unmistakable freshness and aroma.

Extra Information

• Nutritional Value: Approximately 300 kcal per serving, with a focus on lean proteins and fats good.
• Side dishes: Brown rice, quinoa or fresh green leafy salad.
• Occasion: Ideal for daily meals or as a pre-workout meal for its healthy source of energy.
• Estimated Cost: R$ 40.00 – R$ 50.00, depending on the choice of fish.
• Preparation Time: 15 minutes preparation, 20 minutes cooking.
• Difficulty Level: Easy; accessible even for kitchen beginners.
• Useful Tips: For more flavor, marinate the fish for twice as long. Substitute ingredients based on local ingredients for a regional twist.

History

The inspiration for this Fit Fish Moqueca comes from an unforgettable summer spent on the coast of Bahia, among friends and laughing by the sea.

The need for a lighter version arose from the marathon races we took part in at dawn, when we needed a nutritious and tasty meal.

This dish has become the symbol of those days, a vivid reminder of the union between flavor, health and tradition.

With this recipe, we invite you to bring a vibrant piece of Brazil to your table, with a touch of health and an extra pinch of affection. Try it and share this delight with those you love!