Epicure Recipes

Sweet Pepper & Fish Stew

StovetopFish & SeafoodLunchDinner

20 minutes

4 servings

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This playful twist on Brazilian fish stew (Moqueca) puts frozen and canned foods to good use. Please use frozen fish—it’s less expensive than fresh and melds better into the silky, tomato-coconut milk base. With kid-friendly flavours, this recipe is an easy way to introduce more fish at mealtime. FYI: fish is packed with protein, vitamins, and nutrients that can lower blood pressure and promote heart health.

Ingredients

  • 3 bell peppers
  • 2 tbsp olive oil
  • 1 pkg Cheeseburger Pasta Seasoning or Chicken Fried Rice Seasoning
  • 1 can (14 oz/398 ml) light coconut milk
  • 1 can (14 oz/398 ml) unsalted crushed tomatoes
  • 1 lb (450 g) frozen white fish filets, like snapper or basa, thawed
  • 1 cup frozen peas
  • Toppings (optional): cilantro; fresh, squeezed lime juice

Preparation

  1. Chop bell peppers. Heat oil in Sauté Pan over medium-high heat; add peppers. Stir occasionally, 3–4 min, or until peppers are starting to soften.
  2. Stir in seasoning, coconut milk, and crushed tomatoes. Reduce heat to medium-low and bring mixture to a simmer.
  3. Meanwhile, cut fish filets into 2" pieces. Add fish to pan; cover and simmer 8–10 min, or until fish is opaque and cooked through. Stir in peas for the last 2 min of cooking.

Epicure Products Used

Nutritional Information

Per serving: Calories 350, Fat 16 g (Saturated 7 g, 0 0 g), Cholesterol 40 mg, Sodium 340 mg, Carbohydrate 25 g (Fiber 7 g, Sugars 11 g), Protein 29 g.

Tips

While stew simmers, use Multipurpose Steamer to make rice in the microwave. Combine 1 cup white rice and 2 cups water. Top with tray and microwave, uncovered, on high 16–18 min, or until tender.

Take this recipe to the next level by adding in jumbo shrimp and chilies for a spicy, seafood stew!

Perfectly Balance Your Plate

Serve with 1⁄2 cup cooked rice.