Let’s start by addressing the elephant in the room! Dendê oil. Also called red palm oil. Red palm oil is pressed from the fruit kernel of palm trees, has a bright orange-red color and uniquely fragrant.
So why is this oil so controversial.
Palm trees are in high demand in many parts of southeast Asia, amazon basin. This oil is grown where land is in conflict with indigenous people, natural habitats of endangered species are cleared to plant oil-palm monocultures. This oil is used heavily in processed foods, packaged baked goods, peanut butter, (Nutella is infamous for its reliance on palm kernel oil). High yield means more dollars per tree. Also this oil is high is saturated fat. Personally with whatever research I did about this oil I don’t feel encouraged to use it. However I found this brand which seems okay but it’s upto you- certified sustainable red palm oil that is grown and harvested without damaging rainforest habitats. I don’t want to use it, and substituted it with olive oil.
Fish and/or shrimp is used in moqueca. Look for ethically sourced sustainable fish in your area. My favorite is mahimahi. If you like shellfish, use peeled and deveined shrimp, squid or octopus. To use simply cut them into rings and add for just the last 60 seconds of cooking so they don’t get tough.This recipe can easily be made vegetarian or vegan simply replace the fish with firm tofu, tempeh or fire vegetables like potatoes or sweet potatoes.
This recipe makes enough for 4 servings but is easily doubled to serve a larger crowd. Serve moqueca on its own as a stew with bread or with rice or traditional favorite cassava.
INGREDIENTS
- 1 large white or yellow onion
- 1 cup tomato sauce, like bottled passata
- 5 cloves garlic, minced
- 8 mini bell pepper or 3 regular bell peppers any color, sliced
- 1-2 jalapeño, sliced
- 2 plum tomatoes, pureed
- 1 tablespoon olive oil or ethically sourced dendê oil
- 1 teaspoon sweet paprika
- 1/2 teaspoon pepper
- 1 teaspoon cumin
- 1 lbs meaty white fish or shrimp, for vegetarian or vegan option use 1-14 oz tub firm tofu
- 1 1/2 cups coconut milk (15 ounce can)
- 1 lime, juiced (about 2 tablespoons juice)
- Handful of chopped cilantro
- rice for serving or cassava for an authentic meal
INSTRUCTIONS
- Cut the fish into large pieces, about 2″ chunks.
- Chop the peppers and onion into thin slices; purée the tomato
- In a large pot, heat the oil over medium heat until warm. Add the onion and saute for about 5 minutes or until soft.
- Add the sliced peppers, tomato, garlic, paprika, cumin, salt and pepper and saute 3-4 minutes.
- Add passata tomato sauce, coconut milk, lime juice and cover bring to boil.
- Once boiling, stir in the seafood and cilantro. Simmer uncovered for 5-10 minutes or until cooked (shrimp will only take about 5 minutes, fish take a little longer)
- Taste for salt and lime, adding more if needed.
- Serve with white rice or cassava.
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