Brazilian Seafood Soup (Moqueca) - PCOS-Friendly Recipe
This Brazilian Seafood Soup (Moqueca) is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 3 pounds large shrimp—shelled and deveined, shells reserved
- 3 pounds mahimahi, cut into 1-inch cubes
- 2 pounds cleaned squid—bodies cut into 1/4-inch rings, tentacles halved
- 3 tablespoons finely grated ginger
- 6 garlic cloves, minced
- 3 tablespoons dendê oil (see Note) or peanut oil
- 3 pounds large shrimp—shelled and deveined, shells reserved
- 1 tablespoon salt
- 1/2 teaspoon freshly ground pepper
Instructions
- Marinate the Seafood: In a bowl, combine all of the ingredients except the shells and toss to coat. Cover and refrigerate for at least 4 hours or overnight.
- Meanwhile, Make the Shrimp Stock: In a large saucepan, cover the shrimp shells with the water. Add the remaining ingredients and bring to a boil. Simmer for 45 minutes. Let cool. Strain the stock.
- Make the Soup: In a large saucepan, melt the butter. Add the flour; whisk over moderately low heat until foamy, about 3 minutes. Add the coconut milk; whisk over high heat until thickened, about 5 minutes. Add the shrimp stock and bring to a simmer. Cover and keep warm.
- In a large enameled cast-iron casserole, heat 1 tablespoon of the dendê oil. Add the onion and a pinch of salt and cook over moderate heat, stirring, until softened, 5 minutes. Add half of the tomatoes and cook until softened, 5 minutes. Stir in the marinated seafood and cook for 2 minutes. Pour in the soup and simmer until the seafood is just cooked, 6 minutes. Stir in the cilantro.
- Meanwhile, in a small skillet, heat the remaining 1 tablespoon of dendê oil. Add the hearts of palm and the remaining tomatoes, season with salt and cook over high heat until warmed through, 1 minute. Spoon the Coconut-Cashew Rice into shallow bowls and ladle the soup on top. Garnish with the hearts of palm and tomatoes and serve.
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Frequently Asked Questions
Yes, this Brazilian Seafood Soup (Moqueca) recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 12 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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