Healthier Brazilian Prawn Stew (Moqueca)

Brazilian Moqueca is a vibrant seafood stew known for its rich tomato base, fragrant spices, and creamy coconut flavour. This healthier version keeps all the traditional flavours while using light coconut milk and plenty of fresh vegetables to create a lighter yet satisfying dish.

Packed with juicy prawns, capsicum, tomatoes, and aromatic spices, this Brazilian-inspired recipe is perfect for a nutritious weeknight dinner that feels special without requiring hours in the kitchen.

Why You’ll Love This Recipe

• High in protein and low in calories
• Naturally gluten-free
• Rich in vegetables and flavour
• Ready in under 40 minutes
• Lightened-up version of a Brazilian classic
• Perfect for meal prep

Ingredients

For the Stew

• 500g large green prawns, peeled and deveined
• Zest and juice of 1 lime
• 1 tbsp extra virgin olive oil
• 1 large brown onion, finely chopped
• 1 large carrot, finely chopped
• 1 red capsicum, finely chopped
• 2 garlic cloves, crushed
• 1 fresh long red chilli, finely chopped
• 3 tsp sweet paprika
• 400g can cherry tomatoes
• 125ml (½ cup) light coconut milk
• Fresh coriander leaves, for serving

Optional Garnish

• Extra sliced chilli
• Lime wedges

How to Make Healthier Brazilian Moqueca

Step 1: Marinate the Prawns

Place the prawns on a large plate.

Sprinkle with lime zest and drizzle with lime juice.

Set aside for 10 minutes to absorb the citrus flavour.

Step 2: Cook the Vegetables

Heat olive oil in a large non-stick frying pan over medium-high heat.

Add:

• Onion
• Carrot

Cook for 3 minutes until softened.

Add:

• Capsicum

Cook for a further 2 minutes.

Step 3: Build the Flavour Base

Add:

• Garlic
• Chilli
• Sweet paprika

Cook while stirring for 2 minutes until fragrant.

Add the cherry tomatoes and 125ml water.

Bring to a gentle boil.

Reduce heat and simmer partially covered for 10 minutes.

Step 4: Add the Coconut Milk

Pour in the light coconut milk.

Simmer uncovered for 5 minutes until the sauce thickens slightly.

Step 5: Cook the Prawns

Drain excess lime juice from the prawns.

Nestle them into the tomato mixture.

Simmer gently for 5–10 minutes until the prawns are pink and cooked through.

Avoid overcooking to keep them tender and juicy.

Step 6: Serve

Spoon the stew into serving bowls.

Top with fresh coriander and extra chilli if desired.

Serve immediately.

Serving Suggestions

This stew pairs perfectly with:

• Steamed jasmine rice
• Brown rice
• Cauliflower rice
• Crusty bread
• Fresh green salad

For a traditional Brazilian-inspired meal, serve with rice and lime wedges on the side.

Tips for Success

Don’t Overcook the Prawns

Prawns cook quickly and become rubbery if left too long in the sauce.

Use Fresh Lime

Fresh lime juice brightens the dish and balances the richness of the coconut milk.

Adjust the Heat

Add more chilli for extra spice or reduce the amount for a milder version.

Make It Ahead

The tomato and vegetable base can be prepared a day in advance and reheated before adding the prawns.

Storage

Store leftovers in an airtight container in the refrigerator for up to 2 days.

Reheat gently over low heat until warmed through.

Freezing is not recommended as prawns can become tough after thawing.

Nutritional Information

Per serving:

• 266 calories
• 30g protein
• 9.1g fat
• 13.5g carbohydrates

A healthy, protein-rich seafood dish that’s both satisfying and nutritious.

Frequently Asked Questions

What is Moqueca?

Moqueca is a traditional Brazilian seafood stew made with fish or prawns, tomatoes, peppers, onions, coconut milk, and spices.

Can I use fish instead of prawns?

Yes. Firm white fish such as barramundi, snapper, or cod works beautifully.

Is this recipe spicy?

It has a mild warmth from the chilli and paprika. Adjust the chilli to suit your preference.

Can I use full-fat coconut milk?

Yes, but the dish will be richer and higher in calories.

Final Thoughts

This Healthier Brazilian Prawn Stew (Moqueca) delivers all the bold flavours of the traditional Brazilian favourite while keeping things light and nutritious. With succulent prawns, aromatic spices, fresh vegetables, and creamy coconut milk, it’s an easy meal that’s packed with flavour and perfect for any night of the week.