7199

Seafood moqueca

  • serves 6
  • Easy

Moqueca is a traditional Brazilian fish and coconut stew; this version uses shellfish. Palm oil is often used in Brazilian cooking – look for sustainable organic palm oil to reduce the impact on wildlife and the environment or leave it out if you prefer.

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Ingredients

  • large organic raw peeled prawns 24, de-veined
  • mussels 400g
  • clams 300g (look for the small palourde or carpet-shell type)
  • onion ½, sliced
  • red pepper ½, sliced
  • green pepper ½, sliced
  • yellow pepper ½, sliced
  • olive oil
  • garlic 2 cloves, crushed
  • red chillies 2-3, finely minced
  • palm oil 1½ tbsp
  • coconut milk 2 × 400ml tins
  • tomatoes 2, seeded and roughly chopped
  • coriander a small handful, chopped
  • flat-leaf parsley a small handful, chopped
  • steamed rice to serve
  • coconut freshly grated, to serve (optional)

Method

  • Step 1

    To make the sauce, cook the onion and peppers in a large pan with a little olive oil. Once softened add the garlic and chilli and cook until fragrant. Add the palm oil and coconut milk. Bring to the boil then turn down to a simmer. Add the tomato and cook for 10 more minutes.

  • Step 2

    Add the prawns, mussels and clams and simmer until the shells have opened, discarding any unopened ones. Stir through the chopped herbs, season and serve with steamed rice and coconut if using.

Nutritional Information

  • Kcals 331
  • Carbs 7.6g
  • Protein 18.3g
  • Fat 25.5g
  • Salt 1.07g
  • Saturates 19.1g
  • Fibre 1g
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