Name: Quick Keto Brazilian Fish Stew
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 2 tablespoon coconut oil; 1/2 medium onion (chopped); 1 medium red pepper (thinly sliced); salt and pepper (to taste); 1 medium jalapeno (diced); 3 teaspoon fresh garlic (minced); 2 teaspoon paprika; 1/2 cup diced tomatoes; 16 ounce cod (cut into 2 inch pieces); 1 1/2 cup full fat coconut milk; 1/2 cup vegetable broth; 2 tablespoon fresh lime juice; 3-4 tablespoon fresh cilantro (chopped)

Moqueca, a traditional Brazilian seafood stew, is celebrated for its rich flavors and aromatic coconut-based broth. Originating from the coastal regions of Brazil, particularly Bahia and Espírito Santo, this dish showcases the country’s diverse culinary heritage. Typically, moqueca features tender pieces of white fish or shrimp simmered with tomatoes, onions, garlic, and a blend of vibrant spices.

For those following a ketogenic diet, this Quick Keto Brazilian Fish Stew offers a delightful adaptation of the classic moqueca without compromising on authenticity. By selecting firm white fish like cod and using full-fat coconut milk, this recipe ensures a satisfying and low-carb meal. The inclusion of bell peppers, tomatoes, and a touch of jalapeño provides depth and a subtle heat, while fresh lime juice and cilantro brighten the dish, enhancing its traditional flavors.

Yields 3 servings of Quick Keto Brazilian Fish Stew

The Preparation

2 tablespoon coconut oil
1/2 medium onion, chopped
1 medium red pepper, thinly sliced
salt and pepper, to taste
1 medium jalapeno, diced
3 teaspoon fresh garlic, minced
2 teaspoon paprika
1/2 cup diced tomatoes
16 ounce cod, cut into 2 inch chunks
1 1/2 cup full fat coconut milk
1/2 cup vegetable broth
2 tablespoon fresh lime juice
3-4 tablespoon fresh cilantro, chopped

The Execution

1. Gather and prep all of your ingredients.

2. In a skillet, melt the oil over medium heat. Once melted, add in the onion and bell pepper, then season with salt and pepper to taste. Cook until onion is translucent, then add in garlic and continue cooking until bell pepper is soft, about 5 minutes.

3. Add in the jalapeno and paprika and cook until fragrant, about 1 minute.

4. Stir in the diced tomatoes and cook for another minute.

5. Layer the fish on top of the vegetables, then pour the coconut milk and broth over the fish. Reduce the heat and simmer until fish is cooked through, about 15-20 minutes.

6. Taste and adjust salt if needed. Stir in the lime juice and cilantro before serving. Garnish with additional cilantro if desired. Enjoy!

This makes a total of 3 servings of Quick Keto Brazilian Fish Stew. Each serving comes out to be 502 calories, 35g fats, 8.8g net carbs, and 38.6g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
2 tablespoon coconut oil	243	26.99	0	0	0	0
0.5 medium onion	19	0.05	4.39	0.8	3.59	0.64
1 medium red bell pepper	36	0.35	6.93	2.42	4.52	1.14
0 none salt and pepper	0	0	0	0	0	0
1 medium jalapeno pepper	4	0.06	0.98	0.42	0.56	0.14
3 teaspoon fresh garlic	13	0.04	2.81	0.18	2.63	0.54
2 teaspoon paprika	13	0.59	2.47	1.59	0.87	0.65
0.5 cup canned diced tomatoes	19	0.3	4.16	2.28	1.88	0.95
16 ounce wild alaskan cod	476	4.08	0	0	0	104.33
1.5 cup canned coconut milk	668	72.31	9.53	0	9.53	6.85
0.5 cup vegetable broth	7	0.08	0.48	0	0.48	0.25
2 tablespoon lime juice	8	0.02	2.55	0.12	2.43	0.13
4 tablespoon fresh cilantro	1	0.02	0.15	0.11	0.03	0.09
Totals	1507	104.89	34.45	7.92	26.52	115.71
Per Serving (/3)	502	35.0	11.5	2.6	8.8	38.6