Main CourseSoupDinner

Moqueca Capixaba

Name: Moqueca Capixaba
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4人分
Cuisine: brazilian
Ingredients: 500 g firm white fish fillet cut into 2-inch chunks; 30 ml lime juice freshly squeezed; 3 片 garlic minced; 1 小さじ salt; 0.5 小さじ black pepper freshly ground; 4 大さじ olive oil; 1 大さじ annatto seed; 1 個 yellow onion large, sliced into rings; 1 個 green bell pepper sliced into rings; 3 個 tomato medium, sliced into rings; 3 片 garlic minced; 250 g large raw shrimp peeled and deveined; 25 g fresh cilantro roughly chopped; 2 個 scallion thinly sliced; 5 g fresh cilantro chopped, for garnish (お好みで)

A light and flavorful Brazilian fish stew from the state of Espírito Santo. This version features white fish and shrimp simmered in a vibrant broth of tomatoes, onions, and fresh cilantro, colored with annatto oil for its signature hue.

Forkinによるオリジナルレシピ

合計時間: 45 分
人数: 4
難易度: 普通
1人分: 368 kcal

グルテンフリー

アレルゲン情報： 甲殻類、魚を含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。

下ごしらえ

材料

marinade

500 gfirm white fish fillet, cut into 2-inch chunks
30 mllime juice, freshly squeezed
3 片garlic, minced
1 小さじsalt
0.5 小さじblack pepper, freshly ground

材料

4 大さじolive oil
1 大さじannatto seed
1 個yellow onion, large, sliced into rings
1 個green bell pepper, sliced into rings
3 個tomato, medium, sliced into rings
250 glarge raw shrimp, peeled and deveined

stew

3 片garlic, minced
25 gfresh cilantro, roughly chopped
2 個scallion, thinly sliced

garnish

5 gfresh cilantro, chopped, for garnish(お好みで)

調理器具

fine-mesh sieve · mixing bowl · small saucepan · cutting board · knife · large pot or dutch oven

作り方

手順

1
In a medium bowl, combine the fish chunks with the lime juice, minced marinade garlic, salt, and black pepper. Toss gently to coat and set aside to marinate for at least 15 minutes.
約15 分
調理のヒント： Marinating the fish helps it become more flavorful and firm, which prevents it from falling apart during cooking.
2
In a small saucepan, add the olive oil and annatto seeds. Warm over low heat for 2-3 minutes until the oil turns a deep reddish-orange color. Do not let it smoke.
約3 分
調理のヒント： If you can't find annatto seeds, you can use annatto powder or a small amount of paprika mixed with turmeric for color.
3
Strain the annatto-infused oil through a fine-mesh sieve into a large, heavy-bottomed pot or Dutch oven, discarding the seeds.
約2 分
4
Arrange a layer using half of the sliced onion, green bell pepper, and tomato at the bottom of the pot with the annatto oil.
約2 分
調理のヒント： This vegetable base prevents the fish from sticking and infuses the stew from the bottom up.
5
Place the marinated fish pieces in a single layer over the vegetables. Pour any remaining marinade from the bowl over the fish.
約1 分
6
Top the fish with the remaining sliced onion, bell pepper, and tomato. Sprinkle the minced stew garlic over the top.
約2 分
7
Cover the pot and cook over medium-low heat for about 15 minutes. The vegetables will release their own liquid to create a broth; do not add any water.
約15 分
調理のヒント： Avoid stirring the moqueca, as this can break up the delicate fish fillets. A gentle shake of the pot is okay.
8
Add the shrimp to the pot, tucking them into the broth around the fish pieces.
約1 分
9
Cover again and cook for another 3-5 minutes, until the shrimp are pink and opaque and the fish is cooked through.
約5 分
調理のヒント： Be careful not to overcook the shrimp, as they can become tough.
10
Turn off the heat. Gently stir in the chopped cilantro and sliced scallions intended for the stew.
約1 分
11
Serve immediately in bowls, garnished with the extra fresh cilantro. It is traditionally served with rice and pirão (a manioc flour gravy).

1人分

栄養情報

76%スコア

カロリー: 367.7kcal
たんぱく質: 40.6g
炭水化物: 17.9g
脂質: 16.2g
食物繊維: 4.7g
糖類: 7.5g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

Store leftovers in an airtight container in the refrigerator.

温め直し

Reheat gently in a saucepan over low heat until just warmed through; do not boil.