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Keto Brazilian Fish Stew (Moqueca)

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Prep Time 10 minutes
Cook Time 45 minutes
Servings: 4
Course: lunch
Cuisine: Brazilian
Calories: 442
Ingredients Method Notes

Ingredients
  

  • 1 – 1 1/2 lbs White Fish (Basa, Cod, Halibut etc)
  • 1-2 Limes Juiced, to marinate the fish.
  • 3 tbsp Coconut Oil Or olive oil, canola oil etc.
  • 3 Garlic Cloves Minced.
  • 100 grams White or Yellow Onion Diced.
  • 100 grams Carrot Diced.
  • 150 grams Red Bell Pepper Diced, about 1 cup.
  • 1 tbsp Tomato Paste
  • 1 tbsp Paprika
  • 1/8 tsp Red Pepper Flakes
  • 275 grams Tomato Diced, about 1.5 cups.
  • 1 cup Chicken or Fish Broth Optional, add 1 extra cup of broth if you want this to be more of a soup consistency. Adjust seasoning to taste.
  • 1 Lemon Juiced.
  • 1 Can Coconut Milk, 398 ml
  • 1/4 Cup Fresh Cilantro, Parsley or Green Onion
  • Salt To Taste.
  • Pepper To Taste.

Method
 

  1. In a large pot heat oil over medium heat.
  2. Meanwhile, cut the fish into 2 inch pieces. Marinate with salt and lime juice while the stew is cooking.
  3. Sauté diced onions in the pot until translucent, about 5 minutes.
  4. Add minced garlic and sauté until fragrant, about 1-2 minutes.
  5. Add diced red bell pepper and carrots to the pot and sauté until soft, about 5-7 minutes.
  6. Stir in tomato paste and cook until fragrant, about 1 minute.
  7. Add diced tomatoes and paprika to the pot and cook until tomatoes have softened, about 3-4 minutes.
  8. Add chicken or fish stock along with the red pepper flakes, salt and pepper.
  9. Bring to a boil and allow to simmer for about 15 minutes.
  10. Add 1 can of coconut milk to the pot and simmer for another 10 minutes.
  11. Once the flavors for the stew have developed, add the fish and lemon juice to the pot and cook for about 5 minutes (the fish will cook very quickly).
  12. Turn off the heat and add chopped parsley, cilantro or green onion.
  13. Serve on it's own or with cauliflower rice.
  14. Enjoy!

Notes

Nutrition Information (4 Servings): 
  • 442 Calories
  • 11g Carbohydrates 
  • 3.1g Fiber 
  • 33g Fat 
  • 21.5g Protein
 
Net Carbs: 7.9 g / Serving