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Moqueca stew with basa recipe
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Created by The Tesco Recipes team
This Brazilian-style fish stew is loaded with flavour and is a delicious way to enjoy basa fillets. On the table in 25 minutes, it's ideal for a quick midweek meal when you're craving big flavours but don't have much time to cook. See method
Ingredients
- 1 tbsp vegetable oil
- 1 onion, finely chopped
- 3 garlic cloves, chopped
- 15g fresh coriander, stalks and leaves separated and chopped
- 1 tsp paprika
- ½ tsp cayenne pepper, plus extra
- 2 ripe salad tomatoes, chopped
- 2 red peppers, deseeded and sliced
- 400ml tin light coconut milk
- 4 skinless and boneless basa fillets
- 2 x 250g packs microwave long-grain rice
- 1 lime, sliced into wedges
If you don't have basa fillets, try using another white fish
Each serving contains
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Energy
1785kj
426kcal
21%
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Fat
15g
21%
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Saturates
7g
35%
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Sugars
8g
8%
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Salt
0.5g
8%
of the reference intake
Carbohydrate 41.2g
Protein 27.3g
Fibre 8.1g
Method
- Warm the oil in a deep, lidded frying pan. Add the onion and fry for 5 mins over a low-medium heat until softened. Add the garlic, coriander stalks, paprika and cayenne pepper and cook, stirring, for a further 5 mins.
- Add the tomatoes and peppers and cook for 3 mins. Pour in the coconut milk, rinsing the tin with 300ml water and adding to the pan. Bring to a simmer.
- Lower the fish into the sauce, cover and poach for 5-7 mins until cooked. Meanwhile, cook the rice to pack instructions.
- Serve the fish with the rice, ladling over the sauce and veg. Sprinkle over the coriander leaves and extra cayenne pepper; serve with lime wedges.
See more White fish recipes