Brazilian Fish Stew

A light fish stew simmered in a tomato and coconut broth.

Cost:

Ease:

Health Benefit:

Rich in lean protein, healthy fats, and antioxidant-rich vegetables, this balanced dish is naturally gluten-free and packed with fresh, nourishing ingredients.

Cookware Needed:

Large sauté pan or Dutch oven with a lid
Cutting board
Chef’s knife
Wooden spoon or spatula

Substitutions:

Use cod, halibut, sea bass, snapper, or mahi-mahi depending on availability.
Substitute full-fat coconut milk for a richer broth.
Add jalapeño or chili flakes for additional heat.
Stir in spinach during the final few minutes of cooking for extra greens.

Ingredients:

1½ lb white fish, such as cod, halibut, or sea bass
Juice of 1 lime
2 tbsp olive oil
1 onion, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 garlic cloves, minced
1 tsp paprika
½ tsp cumin
1 can diced tomatoes
¾ cup light coconut milk
Salt and pepper, to taste
Fresh cilantro
Optional: jalapeño or chili flakes

Step-By-Step Directions

Step 1

Season the fish with lime juice, salt, pepper, paprika, and cumin. Let sit for 15–20 minutes.

Step 2

Heat the olive oil in a large sauté pan or Dutch oven over medium heat. Sauté the onion and bell peppers until softened.

Step 3

Add the garlic and diced tomatoes, then simmer for 8–10 minutes.

Step 4

Stir in the coconut milk and bring to a gentle simmer.

Step 5

Nestle the fish into the sauce, cover, and cook for 8–10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 6

Finish with fresh cilantro and an extra squeeze of lime before serving.

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