Coconut and Red Pepper Stew with White Fish

This flavorful stew was inspired by Brazilian Moqueca or tropical seafood stew traditionally made with local seafood, tomatoes, and coconut milk. I’ve adapted it slightly for the modern American kitchen and simplified the ingredients. Serve it with coconut rice (rice cooked with coconut milk instead of water) for an awesome pairing!




1 pound firm white fish (cod, halibut, tilapia), cut into large pieces

1/4 teaspoon sea salt

Juice of 1 lime


2 tablespoons olive oil

1 yellow onion, sliced into thin half moons

1 1/2 teaspoon sea salt, divided

2 red bell peppers, sliced lengthwise into strips and then cut in half

4 cloves garlic, roughly chopped

1 teaspoon paprika

1 teaspoon red chili flakes

3 tablespoons white wine vinegar

1 (28 oz.) can diced tomatoes and juices

2 cups vegetable or seafood stock

2 (13.5 oz.) cans unsweetened full fat coconut milk (first can use solid and liquid, second can use only solid only)

1/4 cup chopped cilantro leaves and stems

Lime wedges (garnish)


Start by marinating the fish. In a medium size bowl, add your fish and sprinkle with salt on all sides. Add the lime juice and let marinate while you prepare the stew. Set aside.

In a large stock pot or Dutch oven, heat the olive oil on medium to high heat and add the onions and 1/2 teaspoon of salt. Saute for 5-7 minutes until translucent and tender. Add the bell pepper slices and saute with the onion for an additional 5-7 minutes until tender. Add the garlic, paprika, and chili flakes and saute for a final 30-60 seconds until the garlic is fragrant. Add the vinegar and cook until most of the liquid has evaporated.

Next, add the tomatoes and juices, stock, coconut milk, and an additional 1 teaspoon of sea salt. Bring stew to a boil and then reduce the heat to low, adding the marinaded fish now and 3 tablespoons of chopped cilantro, and letting it simmer for at least 30 minutes. After simmering, season to taste and serve individual bowls with additional chopped cilantro garnish and an optional squeeze of lime.

Serve it with a side of coconut rice.


Get exclusive access to the recipe from my cookbook The Nutritionist's Kitchen!

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