Equipment
Ingredients
Seafood and Marinade
- 600 g firm white fish fillets, cut into 5cm chunks
- 300 g raw large prawns, peeled and deveined
- 30 ml lime juice, freshly squeezed
- 2 garlic, minced
- 5 g kosher salt
Stew Base
- 30 ml extra virgin olive oil
- 30 ml dende oil
- 150 g yellow onion, thinly sliced
- 150 g red bell pepper, thinly sliced
- 150 g yellow bell pepper, thinly sliced
- 3 garlic, minced
- 300 g roma tomatoes, diced
- 400 ml full-fat coconut milk
- 1 malagueta pepper, minced
- 30 g fresh cilantro, roughly chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 656 kcal
- Protein
- 48 g
- Carbohydrates
- 17 g
- Fat
- 46 g
- Fiber
- 4 g
- Sugar
- 6 g
- Sodium
- 676 mg
- Saturated Fat
- 25 g
- Monounsaturated Fat
- 12 g
- Polyunsaturated Fat
- 5 g
- Cholesterol
- 211 mg
- Potassium
- 1362 mg
- Calcium
- 146 mg
- Iron
- 5.2 mg
- Magnesium
- 147 mg
- Phosphorus
- 724 mg
- Zinc
- 3.5 mg
- Vitamin A
- 143 mcg
- Vitamin C
- 140 mg
- Vitamin D
- 18.0 mcg
- Vitamin E
- 3.4 mg
- Vitamin K
- 31 mcg
- Vitamin B6
- 0.8 mg
- Vitamin B12
- 1.5 mcg
- Thiamin
- 0.30 mg
- Riboflavin
- 0.26 mg
- Niacin
- 6.0 mg
- Folate
- 77 mcg
- Water
- 362 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
In a mixing bowl, combine the fish chunks and prawns with the lime juice, minced garlic, and kosher salt. Toss gently to coat and let marinate in the refrigerator for 15 minutes. Wash hands, cutting board, and chef's knife thoroughly with hot soapy water immediately after handling the raw seafood to prevent cross-contamination.
Heat the extra virgin olive oil and half of the dende oil in a large Dutch oven over medium heat. Add the sliced yellow onion, red bell pepper, and yellow bell pepper. Saute until the vegetables begin to soften and become fragrant, about 7 minutes.
Stir the diced tomatoes, remaining minced garlic, and minced malagueta pepper into the Dutch oven. Cook until the tomatoes begin to break down and release their natural juices, about 5 minutes.
Reduce the heat to medium-low. Arrange the marinated fish chunks in a single, even layer over the vegetable base. Discard any excess marinade left in the mixing bowl. Pour the coconut milk evenly over the top of the fish.
Cover the Dutch oven and simmer gently for 10 minutes at around 90°C (195°F). Do not stir vigorously, as this will break apart the delicate fish fillets. The fish should reach an internal temperature of 63°C (145°F).
Uncover the pot and nestle the marinated prawns into the simmering liquid alongside the fish. Drizzle the remaining dende oil over the top. Simmer for an additional 4 minutes until the prawns reach an internal temperature of 63°C (145°F).
Remove the pot from the heat. Garnish the stew generously with the roughly chopped fresh cilantro. Serve immediately in deep bowls, traditionally accompanied by steamed white rice.
Chef's Notes
- Dende (red palm) oil is essential for the authentic Bahian flavor profile and the stew's vibrant orange color. Always source an unrefined, sustainable version for the best culinary and ethical results.
- Do not stir the stew vigorously once the fish is added. The fillets will become incredibly tender and will break apart. Instead, gently swirl the entire pot by the handles to distribute the heat and flavors evenly.
- For the most resilient texture, use a firm, meaty white fish like halibut, mahi-mahi, monkfish, or cod. Delicate fish like tilapia or sole will disintegrate during the simmering process.
- The acidity of the lime juice in the marinade essentially cooks the exterior of the seafood ceviche-style, so keeping the marination time strictly under 20 minutes prevents the proteins from becoming mushy before they even hit the heat.
Storage
Refrigerator: 2 days — Store in an airtight container once completely cooled.
Freezer: 1 month — Freezing may slightly alter the texture of the fish, making it softer upon thawing.
Reheating: Reheat very gently on the stovetop over low heat until the internal temperature reaches 63C/145F. Avoid boiling to prevent the seafood from becoming rubbery.
Troubleshooting
Seafood is rubbery, dry, and tough
Cause: Prolonged boiling or leaving the delicate seafood in the hot liquid for too long
Fix: Cannot be fixed
Prevention: Maintain a gentle simmer and only add the prawns in the final few minutes of cooking
Coconut milk has separated or curdled
Cause: Boiling the stew too vigorously after adding the coconut milk
Fix: Remove from heat immediately, add a small splash of cold water, and gently swirl the pot by the handles
Prevention: Keep the heat at medium-low to maintain a gentle, rolling simmer
Cultural Context
Moqueca Baiana originates from the Brazilian state of Bahia, reflecting a beautiful culinary synthesis of Indigenous, Portuguese, and West African influences. The signature use of earthy dende oil and creamy coconut milk distinguishes it from the neighboring Moqueca Capixaba, which traditionally relies entirely on olive oil and annatto. It is traditionally cooked and served in an artisanal black clay pot known as a panela de barro.
