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Moqueca Baiana

Hearty and delicious moqueca baiana (Brazilian fish stew) recipe that is Whole 30 compliant.

Moqueca baiana is an absolutely delicious Brazilian fish stew often served over rice, though it can be eaten on its own. It uses fillets of any firm white fish such as cod (as used in this recipe), tilapia, catfish, bream, etc. which are marinated then sautéed before going for a swim in a delectable tomato and coconut milk broth.

For anyone following a Whole 30 diet in January, this recipe is compliant as long as the coconut milk is unsweetened, and it is served over cauliflower rice.

This stew is dairy-free, gluten-free, and perfect for pescatarians.


TIP: Add a little red chili paste for a bit of a kick.



(Makes 4 servings)

  • 1lb cod fillet, no skin and cubed

  • juice of 1 small lime + more for garnish (optional)

  • 1 tablespoon avocado oil

  • 1/4 teaspoon sea salt

  • 1/2 teaspoon ground black pepper

  • 1 small sweet onion, finely diced

  • 2 cloves garlic, minced

  • 1 large red sweet bell pepper, deseeded and sliced

  • 1 large yellow sweet bell pepper, deseeded and sliced

  • 1 tablespoon cumin powder

  • 1 tablespoon paprika

  • 1/2 teaspoon sea salt

  • 1 can (14oz) tomatoes, crushed

  • 1 can (14oz) full fat unsweetened coconut milk

  • 1 cup vegetable stock (or chicken stock / fish stock)

  • 1/4 cup fresh cilantro, chopped (optional)



In a large mixing bowl, place the cubed cod then add the lime juice, avocado oil, salt, and ground black pepper. Toss to coat the fish evenly then cover the bowl with a lid or clingwrap and refrigerate for 30 minutes.

Transfer the fish into a dutch oven over medium-high heat and cook the fish until it is browned and just cooked through. Transfer the fish from the dutch oven to a plate and set aside.

Into the dutch oven add the onion and sauté until it begins to turn translucent (about 5 minutes). Add the garlic and sauté for an additional minute before adding the red and yellow bell peppers, cumin, paprika, and salt. Sauté until the pepper begin to soften (3 to 5 minutes). Add the tomatoes, coconut milk, and vegetable stock. Mix well and allow to come to a simmer before reducing the heat to medium. Cook for 20 minutes or until the broth thickens then taste and adjust seasoning and lime juice if necessary.

Reintroduce the fish to the dutch oven and bring the stew back to a simmer. Serve with optional cilantro garnish. Can be served over rice, quinoa, or for Whole 30, cauliflower rice.


Nutritional Information Per Serving:

total calories = 324 | total fat = 7.43g | saturated fat = 2.48g | cholesterol = 99mg | sodium = 1001.5mg | net carbohydrates = 15.72g | dietary fibre = 3.55g | sugars = 8.54g | protein = 44.5g

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