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Louis Baragona

Louis Baragona

Updated: 02/06/2023

Sweet meets heat with this delicious dish.

Brazilian Moqueca Stew

From Provenance Meals
Serves 2


  • 2 cups cauliflower florets
  • 1/4 cup coconut milk
  • 6 oz. wild-caught cod (or sustainable white fish of choice)
  • 1 tbsp extra virgin olive oil
  • 1/2 cup chopped tomatoes
  • 1/4 cup diced onions
  • 1/4 cup chopped bell peppers
  • 1 clove garlic, minced
  • 1/4 tsp Aleppo pepper
  • 1 tbsp fresh cilantro, chopped
  • 1 tbsp fresh parsley, chopped
  • 1 tbsp lime juice

Optional serving suggestion: Add a side of steamed greens like collards or Swiss chard, topped with coconut flakes and lime juice.


  1. Prepare the fish by patting dry with paper towels and sprinkling with sea salt and lime juice. Let sit while you prepare the remaining ingredients.
  2. On the stove, bring a pot with 4 cups of lightly salted water to a boil.
  3. Add cauliflower and cook until soft. Drain cauliflower but reserve the liquid.
  4. In a blender, combine cooked cauliflower and about 2 cups of boiling liquid with coconut milk and blend until smooth. Save remaining liquid.
  5. In a large pot over medium heat add olive oil, onions, tomatoes and bell peppers. Cook until the vegetables begin to soften.
  6. Add garlic and continue cooking for 1 minute.
  7. Add all remaining ingredients: parsley, cilantro, the raw fish, and your cauliflower puree.
  8. Bring to a simmer, then cover the pot. Continue simmering until all vegetables are softened and have released liquid and fish is just cooked through, about 20 minutes. Stir intermittently, gently breaking up the fish as it cooks.
  9. If the stew reduces too much while cooking, add in reserved boiling liquid as needed.
  10. Stir in lime juice, taste and adjust seasoning as desired.

Louis Baragona is a Brooklyn-based writer, editor and social manager. He started his career writing for publications such as Allure, INSIDER and Men’s Health. Most recently, Louis was on The Knot’s social team, where he specialized in increasing impressions, running campaigns and making memes.


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