Fish and prawns in coconut milk and red palm-fruit oil

Fish and prawns in coconut milk and red palm-fruit oil

By
From
Cook for Your Life
Serves
4
Photographer
Gorta Yuuki (studio) and William Meppem (location)

This is a Brazilian seafood stew called moqueca de peixe. It is delicious served with steamed green vegetables, brown rice and a hot chilli sauce such as tabasco. Red palm-fruit oil became popular in Brazilian cooking after African slaves arrived there.

Ingredients

Quantity Ingredient
500g firm white fish fillets, cut into 3 cm chunks
500g raw prawns, shelled and de-veined
sea salt
freshly ground black pepper
2 tablespoons olive oil
1 onion, finely chopped
2 tablespoons tomato paste
1 tomato, roughly chopped
2 red capsicums, finely chopped
250ml coconut milk
1 tablespoon red palm-fruit oil
1/4 cup coriander leaves
3 tablespoons cashews, roasted

Method

  1. Preheat the oven to 200°C. Season the fish and prawns with salt and pepper.
  2. Heat the olive oil in a heavy-based ovenproof saucepan and add the onion. Fry for 5 minutes, until translucent, then add the tomato paste, fresh tomato and capsicum and cook for 10 minutes, until the capsicum is soft. Stir in the coconut milk, palm-fruit oil and 2 tablespoons of water, followed by the fish and prawns. Cover with a lid and transfer the pan to the oven for 10–15 minutes, or until the seafood is cooked through. Garnish with the coriander and cashews to serve.

Tags:
health
diet
low-fat
low fat
healthy
nutritional
weightloss
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