Recipes · Brazilian · Seafood
Moqueca
One serving has 521 kcal and 40 g protein, and at least a fifth of a woman's daily need of cobalamin (225%), selenium (126%), vitamin D (D2 + D3) (122%), pyridoxine (75%), vitamin C (72%) and phosphorus (70%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (418 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 180 g Snapper, raw
- 10 g Lime juice
- 0.8 g Salt
- 30 g Onions, raw
- 4 g Garlic, raw
- 50 g Tomatoes, raw
- 25 g Bell pepper, red, raw
- 3 g Chili peppers, red, raw
- 12 g Palm oil
- 100 g Coconut milk, canned
- 3 g Cilantro, fresh
Method
- Marinate the fish pieces in the lime juice and a pinch of the salt for 15 minutes.
- Layer the onion, garlic, tomato, bell pepper, and chili in a wide pan or clay pot, then lay the fish on top.
- Drizzle with the palm oil and coconut milk, cover, and simmer gently for 15-18 minutes until the fish flakes easily and is cooked through, without stirring too much so the fish stays intact.
- Season with the remaining salt, scatter with cilantro, and serve straight from the pan.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 521 kcal | 25% |
| Carbohydrates | 11.6 g | |
| Water | 325 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 40.4 g | 84% |
| Tryptophan | 0.45 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.1 g | |
| Histidine | 1.1 g | |
| Fat | 36 g | |
| Monounsaturated | 5.8 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.47 g | |
| Eicosapentaenoic Acid (EPA) | 0.09 g | |
| Omega-6 | 1.4 g | |
| Saturated | 25.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 66.6 mg | |
| Calcium | 101 mg | 10% |
| Copper | 0.34 mg | 38% |
| Iron | 4.1 mg | 23% |
| Magnesium | 118 mg | 38% |
| Manganese | 1 mg | 56% |
| Phosphorus | 490 mg | 70% |
| Potassium | 1,239 mg | 26% |
| Selenium | 69.6 µg | 126% |
| Sodium | 445 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.97 mg | 75% |
| Folate (vitamin B9) | 51.4 µg | 13% |
| Cobalamin (vitamin B12) | 5.4 µg | 225% |
| Choline | 134 mg | 32% |
| Vitamin A | 130 µg | 19% |
| Vitamin C | 54.2 mg | 72% |
| Vitamin D (D2 + D3) | 734 IU | 122% |
| Vitamin E | 4.4 mg | 30% |
| Vitamin K | 16.3 µg | 18% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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