Brazilian Fish and Pumpkin Coconut Stew with Toasted Lime Rice

Name: Brazilian Fish and Pumpkin Coconut Stew with Toasted Lime Rice
Prep time: 25 min
Cook time: 35 min
Total time: 60 min
Yield: 4
Cuisine: Brasileña
Ingredients: 1.3 lb firm white fish fillets; 14 oz peeled pumpkin, cubed; 1 cup long-grain white rice; 1 2/3 cups coconut milk; 2 cups ripe tomatoes, chopped; 1 1/2 cups yellow onion, chopped; 1 cup red bell pepper, sliced; 1 tbsp garlic, minced; 1/2 cup fresh cilantro, chopped; 2 whole lime; 3 tbsp olive oil; 1 tbsp dendê oil; 2 tsp sweet paprika; 1 tsp ground cumin; 1/2 tsp red pepper flakes; 1 3/4 tsp salt; 1 tsp black pepper; 2 cups water or vegetable broth; 1/4 cup scallion, thinly sliced

An original Brazilian-inspired stew featuring seared white fish, tender pumpkin, bell pepper, tomato, and coconut milk, brightened with lime and cilantro. It is served with garlic rice and lightly toasted lime zest for a comforting yet vibrant dish.

25 minPrep

35 minCook

60 minTotal

4Servings

Gluten-FreeDairy-FreeHigh Protein

Ingredients

Adjust servings

600 g firm white fish fillets (mero, corvina or bacalao fresh, cut en trozos large)
400 g peeled pumpkin, cubed (diced of 2 cm)
200 g long-grain white rice (enjuagado)
400 ml coconut milk (without sugar)
300 g ripe tomatoes, chopped (without semillas if desired)
180 g yellow onion, chopped (divided)
150 g red bell pepper, sliced
18 g garlic, minced (divided)
20 g fresh cilantro, chopped (divided)
2 units lime (zest and juice por separado)
45 ml olive oil (divided)
15 ml dendê oil (optional pero recomendado)
4 g sweet paprika
2 g ground cumin
1 g red pepper flakes (optional)
10 g salt (or to taste, divided)
2 g black pepper (divided)
480 ml water or vegetable broth (divided)
30 g scallion, thinly sliced (for terminar)

Nutrition facts

per serving

497 kcal

Calories

31 g

Protein

34 g

Carbs

26 g

Fat

4 g

Fiber

30 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

Fish

Instructions

1
Preheat the oven to 200 °C / 400 °F. Place the pumpkin on a tray and toss it with 15 ml (1 tbsp) olive oil, 1 g (1/2 tsp) salt, 1 g (1/2 tsp) black pepper, and half of the cumin. Roast for 20 minutes, until tender and lightly golden.
2
Meanwhile, season the fish with the juice of 1 lime, 2 g (1 tsp) sweet paprika, 1 g (1/2 tsp) salt, and a pinch of black pepper. Let it rest for 10 minutes.
3
In a medium saucepan, heat 15 ml (1 tbsp) olive oil over medium heat. Sauté 60 g (about 1/2 cup) of the onion and half of the garlic for 2 minutes. Add the rice and the zest of 1 lime, stirring for 1 minute to toast lightly. Add 360 ml (1 1/2 cups) water or broth and 2 g (1/2 tsp) salt. Once boiling, cover, reduce the heat, and cook for 15 minutes. Turn off the heat and let it rest, covered, for 5 minutes.
4
Heat the remaining olive oil in a wide pot over medium-high heat. Sear the fish for 1 minute per side, just until lightly golden. Transfer to a plate; it will finish cooking later.
5
In the same pot, add the remaining onion and cook for 3 minutes. Stir in the remaining garlic, red bell pepper, remaining sweet paprika, the rest of the cumin, and red pepper flakes. Cook for 2 minutes, stirring often.
6
Add the chopped tomatoes and cook for 5 minutes until they break down slightly. Stir in the coconut milk, 120 ml (1/2 cup) water or broth, dendê oil, the zest of the second lime, and half of the cilantro. Mix well and bring to a gentle simmer.
7
Add the roasted pumpkin to the stew and cook for 3 minutes so it absorbs the flavors. Taste and adjust with the remaining salt and black pepper if needed.
8
Return the fish to the pot, along with any juices on the plate, and cook over low heat for 4 to 6 minutes until opaque and easily flaked.
9
Fluff the rice with a fork. Serve a base of toasted lime rice on each plate and spoon the fish stew and sauce over the top.
10
Finish with the remaining cilantro, scallion, and, if desired, a few drops of juice from the second lime before serving.

Chef tips

For the best texture, use a firm fish that will not fall apart easily. Roast the pumpkin until tender but not mushy so it keeps its shape in the stew.

Substitutions

You can substitute the pumpkin with sweet potato or kabocha squash. If you do not have dendê oil, use only olive oil; the result will be less traditional but still flavorful. Cilantro can be replaced with parsley if preferred.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Cosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
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Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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Illustrative image
T-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
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