Moqueca (Seafood & Coconut Chowder)

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This seafood stew from Salvador de Bahia, Brazil, dates back hundreds of years and reflects the region's diverse population and history. It merges the African ingredients of dendê (red palm oil) and coconut milk with indigenous traditions of preparing seafood in clay pots over coals. Dendê is traditionally used for its rich flavor and beautiful red color, but you can use canola oil instead, as the tomato paste will still lend the dish a vibrant hue. Read more about the author's connection to this recipe in Soup—and Life—Lessons From My Grandma.

Sandra Gutierrez

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Moqueca (Seafood & Coconut Chowder) — Photo: Leigh Beisch

Active Time:

30 mins

Total Time:

30 mins

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free Egg-Free Gluten-Free

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Ingredients

1 pound fresh crabmeat (preferably claw meat), cleaned and picked over
1 pound raw shrimp (16-20 per pound), peeled and deveined if desired
¼ cup lemon juice
1 ½ tablespoons dendê (red palm oil; see Tip) or canola oil
3 cups sliced red bell peppers
2 ½ cups sliced green bell peppers
2 ½ cups sliced red onions
½ cup minced fresh cilantro, plus more for garnish
4 large cloves garlic, minced
¼ cup tomato paste
¾ teaspoon salt
¾ teaspoon ground pepper
2 14-ounce cans coconut milk
2 cups clam juice or fish stock
4 cups cooked brown rice

Directions

Combine crab, shrimp and lemon juice in a medium bowl.
Heat oil in a large pot over medium-high heat. Add red peppers, green peppers and onions; cook, stirring occasionally, until beginning to soften, about 4 minutes. Add cilantro, garlic, tomato paste, salt and pepper; cook, stirring, for 1 minute. Add coconut milk and clam juice (or fish stock) and bring to a simmer. Reduce heat to maintain a simmer, cover and cook until the peppers are softened, 8 to 10 minutes.
Add the crab and shrimp and return to a simmer over medium heat. Cover and cook until the shrimp is cooked through, 3 to 4 minutes more. Serve the chowder over rice. Garnish with cilantro, if desired.

Tips

Tip: Dendê (red palm oil) gets its vibrant color from the pulp of the fruit of the oil palm tree. It is not the same as palm kernel oil, which is made from the seeds, not the pulp. Choose cold-pressed, unrefined red palm oil that bears a Palm Done Right seal of approval.

Originally appeared: EatingWell Magazine, January / February 2021

Nutrition Facts (per serving)

485	Calories
26g	Fat
39g	Carbs
28g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 ⅓ cups chowder & ½ cup rice
Calories 485
% Daily Value *
Total Carbohydrate 39g	14%
Dietary Fiber 5g	18%
Total Sugars 5g
Protein 28g	56%
Total Fat 26g	33%
Saturated Fat 20g	100%
Cholesterol 112mg	37%
Sodium 686mg	30%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Moqueca (Seafood & Coconut Chowder)

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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