Family Friendly Fish Stew Recipe (Moqueca)

In collaboration with Tefal

A simple and delicious family friendly fish stew recipe, based on the Brazilian dish Moqueca, with a sweet coconut creaminess that kids will love.

Over half way through the school summer holidays and we’re all doing well, no injuries and everyone is quite happy. Imagine that, I kept all three of us alive every day!

However, something has to give and for me, it’s definitely been the home cooking. We’ve lived off of picnics and meals out during our adventures, and if I’m honest? I haven’t really missed the cooking too much, it’s made me realise that I had lost a bit of my kitchen sparkle and inspiration.

Then, right on cue, Tefal invited me for a day out with them to Whitecross Market in London, to find an inspiring dish served there. After having a lovely mooch about in the sunshine, I settled on a Brazilian fish stew called Moqueca. If you fancy a peek, here’s a lovely video they made of my visit and discovering the dish:

I came home feeling newly inspired and decided to make my own family friendly version of the dish.

This is so simple and quick to make, it’s colourful and deliciously creamy from the coconut milk used. I was pleasantly surprised at how much the children enjoyed it (I did call it Traffic Light Soup – I wonder if that helped?!)

I cooked the dish in one of my super duper new Tefal Thermo-Spot pans. Built right into the non-stick coating of the pan, Tefal’s unique Thermo-Spot heat indicator tells you when your pan has reached the right temperature to seal in the flavor of your food. No guesswork needed.

With the Thermo-Spot pans you can perfectly sear meat and fish or cook every pancake flippable well. The pans feel brilliantly sturdy and are just the right sizes for every kitchen job.

I hope you enjoy the family friendly fish stew recipe if you try it home. Let me know if the covert ‘Traffic Light Soup’ technique works for you to get them all eating!

How to make the Family Friendly Fish Stew Recipe:

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Family Friendly Fish Stew Recipe (Mouqueca)

A great family meal with a good amount of succulent fish.

Course Main Course

Cuisine Family Food

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 4

Calories 442 kcal

Ingredients

• 1 tsp Olive oil
• 2 Cloves of garlic peeled and crushed
• 1 Onion sliced
• 3 Large potatoes peeled and chopped into cubes
• 3 Peppers I used a mixture of red and yellow - chopped into chunks
• 2 tsp Paprika
• Sprinkling of dried chilli flakes
• 400 g Cod or other white fish - in chunks
• 400 ml Full fat coconut milk
• 100 g Cherry tomatoes halved
• Salt and pepper
• 2 Limes
• 2 Spring onions
• Coriander to garnish

Instructions

1. Heat the oil in a pan and add the garlic and onion. Fry for 5 minutes or until soft.
2. Add the potatoes, peppers, paprika and a sprinkling of chilli if using and cook for 10 minutes until softened.
3. Gently add the cod pieces and pour over the coconut milk. Sprinkle the cherry tomatoes in. Add salt and pepper and pop the lid on and leave to bubble away for about 15 minutes or until the fish is cooked through and the potatoes are soft.
4. Serve with wedges of lime, slices of spring onion and coriander.

Nutrition Facts

Family Friendly Fish Stew Recipe (Mouqueca)

Amount Per Serving

Calories 442 Calories from Fat 207

% Daily Value*

Total Fat 23g 35%

Saturated Fat 19g 95%

Cholesterol 43mg 14%

Sodium 93mg 4%

Potassium 1652mg 47%

Total Carbohydrates 36g 12%

Dietary Fiber 8g 32%

Sugars 6g

Protein 25g 50%

Vitamin A 72%

Vitamin C 185.8%

Calcium 11.8%

Iron 55.6%

* Percent Daily Values are based on a 2000 calorie diet.