Spotlight dish: budget Brazilian moqueca

If you've never heard of moqueca, you're not alone. This traditional Brazilian fish stew is one of the country's best-loved comfort foods, yet it rarely appears on UK dinner tables. That's a shame, because it's packed with flavour, incredibly adaptable and surprisingly affordable to make.

While some versions are prepared with fresh seafood and speciality ingredients, a delicious everyday moqueca can be made using frozen fish, tinned tomatoes and a handful of pantry staples. It's proof that you don't need expensive ingredients to enjoy exciting meals from around the world.

If you're looking to try something new this week without stretching your food budget, this is a brilliant place to start.

What is moqueca?

Moqueca (pronounced mo-keh-ka) is a gently simmered Brazilian stew traditionally made with fish, tomatoes, peppers, onions, garlic and coconut milk.

Unlike many rich stews, moqueca feels surprisingly light. The coconut milk creates a silky sauce, while tomatoes and lime add freshness and balance.

There are several regional versions across Brazil, each with its own traditions and ingredients. Some include palm oil, while others use different herbs or seafood. The version below is inspired by the classic flavours but uses ingredients that are widely available in most UK supermarkets.

It's simple, accessible and perfect for everyday cooking.

Why you'll love it

Moqueca has plenty going for it. It's:

• Quick enough for a weeknight dinner.
• Easy to make in one pan.
• Full of colourful vegetables.
• Naturally adaptable.
• Great for meal prep.
• Ideal for using frozen ingredients.
• Packed with flavour without requiring lots of spices.

Perhaps best of all, it feels like something special despite being made from everyday ingredients.

Affordable ingredients

One of the biggest misconceptions about international cooking is that it requires expensive shopping lists. In reality, moqueca works beautifully with budget-friendly ingredients.

Prepped fish, tomatoes, garlic and coriander, ready for the pan

You'll need:

• Frozen white fish fillets (such as pollock, basa, cod or haddock)
• 1 onion
• 2 cloves garlic
• 2 peppers (any colour)
• 1 tin chopped tomatoes
• 1 tin coconut milk
• Olive oil
• Smoked paprika
• Ground cumin
• Salt and black pepper
• Fresh lime (optional but recommended)
• Fresh coriander (optional)

Most of these ingredients are cupboard or freezer staples, making moqueca an excellent recipe for those weeks when you don't want to buy lots of fresh produce.

Coconut milk is the base of a good moqueca sauce, balanced by fresh vegetables

Simple method

Moqueca may sound impressive, but it's surprisingly straightforward.

Start by gently cooking the onion and garlic until softened. Add the sliced peppers and cook for a few more minutes before stirring in the smoked paprika and cumin.

Pour in the chopped tomatoes and coconut milk, then allow everything to simmer gently until the vegetables begin to soften. Finally, add the fish pieces directly into the sauce and cook until they're opaque and flake easily with a fork.

Finish with a squeeze of lime and fresh coriander if you have them.

That's it. One pan, minimal washing up and plenty of flavour.

A finished bowl of moqueca, garnished with fresh coriander

Easy ways to keep costs down

This is one of those recipes that's naturally budget-friendly. Some simple swaps include:

Choose frozen fish

Frozen fish is often significantly cheaper than fresh and works perfectly in this recipe. There's no need to thaw it completely beforehand—simply allow a little extra cooking time if needed.

Use tinned tomatoes

Good-quality tinned tomatoes create a rich sauce without the cost of fresh tomatoes, especially outside the summer months.

Buy coconut milk in multipacks

If you enjoy curries or soups, buying coconut milk in multipacks can work out much better value.

Serve with rice

Rice is inexpensive, filling and perfect for soaking up the delicious sauce. Brown rice, white rice or even cauliflower rice all work well depending on your preference.

Make it your own

One of the best things about moqueca is how adaptable it is. Try adding:

• Frozen prawns
• Chickpeas for extra texture
• Sweet potato
• Spinach stirred through at the end
• Courgette
• Mushrooms
• Butter beans

You don't need to follow the recipe exactly. Think of it as a flexible base that can be adapted to suit whatever ingredients you already have.

Perfect for meal prep

Moqueca tastes just as good the next day, making it ideal for batch cooking. Store leftovers in the fridge for up to three days and gently reheat before serving.

The flavours often deepen overnight, creating an even richer sauce. If you're preparing lunches in advance, simply portion it into containers with cooked rice for an easy grab-and-go meal.

What to serve with moqueca

Although rice is the traditional accompaniment, there are plenty of delicious options. Try serving it with:

• Steamed rice
• Brown rice
• Flatbreads
• Crusty bread
• Quinoa
• Roasted vegetables

If you're feeding a family, placing the pan in the centre of the table alongside bowls of rice and fresh herbs makes for a wonderfully relaxed meal.

Why we love spotlight dishes

At Simple Sustenance, we believe eating well shouldn't mean cooking the same meals every week.

Exploring dishes from different cultures is one of the easiest ways to add variety without making your shopping list more complicated. Many traditional recipes from around the world were originally created to make the most of simple, affordable ingredients—and that's exactly what makes them so valuable today.

Moqueca is a perfect example. With just a handful of everyday ingredients, you can create a meal that's colourful, comforting and packed with flavour.

Sometimes, trying something new is all it takes to rediscover the joy of cooking.

Ready to give it a try?

Add moqueca to your meal plan this week and see just how easy it is to bring a taste of Brazil into your kitchen. You might just discover a new family favourite.