Sweet Pepper & Fish Stew
This playful twist on Brazilian fish stew (Moqueca) puts frozen and canned foods to good use. Please use frozen fish—it’s less expensive than fresh and melds better into the silky, tomato-coconut milk base. With kid-friendly flavours, this recipe is an easy way to introduce more fish at mealtime. FYI: fish is packed with protein, vitamins, and nutrients that can lower blood pressure and promote heart health.
Perfectly Balance Your Plate
Serve with 1⁄2 cup cooked rice.
Ingredients
Preparation
- Chop bell peppers. Heat oil in Sauté Pan over medium-high heat; add peppers. Stir occasionally, 3–4 min, or until peppers are starting to soften.
- Stir in seasoning, coconut milk, and crushed tomatoes. Reduce heat to medium-low and bring mixture to a simmer.
- Meanwhile, cut fish filets into 2" pieces. Add fish to pan; cover and simmer 8–10 min, or until fish is opaque and cooked through. Stir in peas for the last 2 min of cooking.
Nutritional Information
Per serving: Calories 350, Fat 16 g (Saturated 7 g, Trans 0 g), Cholesterol 40 mg, Sodium 340 mg, Carbohydrate 25 g (Fibre 7 g, Sugars 11 g), Protein 29 g.
Tips
While stew simmers, use Multipurpose Steamer to make rice in the microwave. Combine 1 cup white rice and 2 cups water. Top with tray and microwave, uncovered, on high 16–18 min, or until tender.
Take this recipe to the next level by adding in jumbo shrimp and chilies for a spicy, seafood stew!
Shop This Recipe
