Description
Originating from the Brazilian coast, moqueca is a fish stew simmered in a creamy coconut milk and tomato sauce, seasoned with fresh cilantro and a touch of red chili pepper 🌿🥥. The tender cod fillet soaks up the warm flavors of cumin and bell pepper, served over fluffy rice for a complete culinary journey. A dish delivered fresh, to be reheated in just a few minutes to bring back all the flavors of a homemade meal.
Ingredients
Cod, basmati rice, red bell pepper, coconut milk, tomato, red onion, tomato paste, garlic, olive oil, lime, red chili pepper, fresh cilantro, ground cumin, fish stock, salt, pepper
Nutritional information - Per serving of 450 grams
| Energy, calories | 749 kcal |
| Protein | 39.3 g |
| Carbohydrates, available | 75.9 g |
| Fats | 30.5 g |
| Fatty acids, saturated | 20.6 g |
| Dietary fibres | 5.8 g |
| Salt | 2.4 g |
Allergens
- Fish
Preparation
| ⏲️ 4 minutes in the microwave Our trays are compatible with |
🥘12 minutes in a conventional oven Transfer to a suitable dish |
🍳8minutes in a frying pan Simply reheat in the pan |
Which portion should I choose?
Our meals are available in three sizes: 350 g, 450 g, and 600 g.
To help you find the right combination, here are a few examples:
- Normal appetite → 1 × 450 g
- Small appetite → 1 × 350 g
- 2 children → 1 × 600 g to share
- Exercise or busy day → 1 × 600 g
👉 For a family of four, combining 1 x 450 + 1 x 350 + 1 x 600 to share, expect to pay about CHF 14.50 per person. No cooking required!
Give it a try and see what works best for you.
Nutritional Profile – Brazilian Fish Moqueca
🐟 Cod — 150g
Cod is the main source of protein in this dish. It provides 27 grams of protein per serving, with only 0.15 grams of fat, making it one of the leanest sources of animal protein available. That’s why it’s ideal for a complete meal without excess calories, despite the richness of the moqueca sauce that accompanies it.
🥥 Coconut milk — 150g
Coconut milk gives this dish its creamy texture and distinctive flavor. With 100g per serving, it provides 21g of fat, including 18.9g of saturated fat—a significantly lower amount compared to a richer version. These plant-based saturated fatty acids (lauric acid) have a different profile than animal fats, but should still be consumed as part of a varied diet. Additionally, its carbohydrate content remains low at 3.1g per serving.
🍚 White rice, dry — 70g (dry weight)
Basmati rice makes the meal filling and accounts for nearly all of the carbohydrates in the serving. With 246 calories and 54.6 grams of carbohydrates (dry weight, or about 195 grams cooked), it serves as the dish’s primary source of energy. This well-balanced carbohydrate-to-protein ratio, combined with the cod, makes for a satisfying and complete meal.
🌶️ Red bell pepper — 75g
Red bell peppers add color, texture, and lightness to moqueca sauce. In particular, they provide 1.5 grams of fiber per serving with only 24 calories, making them a vegetable with excellent nutritional density. Furthermore, raw red bell peppers are one of the richest sources of vitamin C among common vegetables.
🍅 Tomato — 60g
Tomatoes enhance the acidity and depth of the sauce. They provide 0.72 grams of fiber and contribute just 12.6 calories, making them a perfect fit for the low-calorie profile of the vegetables in this recipe.
🧅 Red onion — 40g
Red onions provide the aromatic foundation for the sauce. They contain 0.72 g of fiber and 2.8 g of carbohydrates per 15.6 kcal, and are also rich in phytochemicals (quercetin), as documented in the nutritional literature. Their impact on the overall nutritional profile remains modest but consistent.
🧄 Garlic — 10 g
Garlic acts as a natural flavor enhancer. With 27.4 calories per 20 grams, it provides 4.9 grams of carbohydrates and 1.4 grams of protein, and is also one of the most extensively studied spices for its aromatic properties and high content of active sulfur compounds.
Product description: A complete meal rich in lean protein (cod) and moderate in calories, served with a creamy coconut milk sauce—to be enjoyed as part of a varied diet.
