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Cod Stew with Vegetables, Red Palm Oil and Herbs



Fish stew is a favorite in Brazil! This recipe has cod, coconut milk, vegetables and herbs and it is perfect over jasmine rice. The red palm oil adds a distinct, very Brazilian flavor. So I hope you enjoy!

Serves 6


  • 2 pounds fresh cod (about 4 fillets)
  • Salt and freshly ground black pepper
  •  ½ lime
  • 3 tablespoons olive oil
  • 1 medium onion, finely sliced
  • 1 red bell pepper, seeded and finely sliced
  • 2 large potatoes, peeled and cubed
  • 3 garlic cloves, minced
  • 3 medium tomatoes, chopped
  • 1 can (2 cups) coconut milk
  • 2 tablespoons light brown sugar
  • 1 tablespoon red palm oil
  • ½ cup scallions, finely chopped
  • ½ cup cilantro, finely chopped


Place cod fillets on a working surface and season with salt and pepper. Squeeze the lime over fillets.

Heat 2 tablespoons olive oil in a large casserole pan, until smoking, and sear the cod fillets in both sides; 1 minute per side. Remove from pan and set aside.

Add the remaining olive oil to the same pan and cook the onion and bell pepper for about 2 minutes, stirring occasionally. Stir the potatoes, garlic, tomatoes, coconut milk, light brown sugar, and red palm oil and cook for 3 minutes, stirring occasionally. Season with salt and pepper.

Return the cod fillets to the pan and close the lid. Cook until fish flakes easily with a fork and potatoes are soft, about 12 minutes. Remove from heat and fold in the scallions and cilantro. Serve it immediately over a bed of jasmine rice and a glass of chardonnay.



This recipe is also excellent with mahi mahi.

Nutrition Facts:

6 Servings

Amount Per Serving
Calories 446.7
Total Fat 25.1 g

Cholesterol 83.2 mg
Sodium     138.3 mg
Potassium 1,017.7 mg
Total Carbohydrate 18.6 g
Dietary Fiber 2.7 g
Sugars 1.2 g
Protein 37.5 g


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