Moqueca stew with basa recipe
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- Serves 4
- Takes 25 mins
- 426 calories / serving
- Dairy-free
- Gluten-free
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
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Shop ingredientsEach serving contains
- Energy
- 1785kJ 426.0kcal
- Fat
- 15g
- Saturates
- 7g
- Salt
- 0.5g
- Sugars
- 8g
of the Reference intake
Carbohydrate 41.2gProtein 27.3gFibre 8.1g
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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
