Brazilian Sardine Moqueca with Spinach and Bell Peppers
A Brazilian-inspired moqueca featuring omega-3-rich sardines, colorful bell peppers, tomatoes, spinach, garlic, and coconut milk. This nutrient-dense dish supports brain health with healthy fats, antioxidants, and minerals while delivering bold, comforting flavor in a simple weeknight format.
Ingredients
- 2 cans sardines in olive oil, drained
- 1 tablespoon extra-virgin olive oil
- 1/2 medium onion, thinly sliced
- 2 cloves garlic, minced
- 1/2 red bell pepper, thinly sliced
- 1/2 yellow bell pepper, thinly sliced
- 1 medium tomato, diced
- 1 cup light coconut milk
- 2 cups fresh spinach
- 1 tablespoon lime juice
- 2 tablespoons fresh cilantro, chopped
- 1/2 teaspoon paprika
- 1/4 teaspoon turmeric
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
Instructions
- 1
Heat the olive oil in a skillet over medium heat. Add the onion and cook for 2 to 3 minutes until softened. Stir in the garlic, red bell pepper, and yellow bell pepper, and sauté for another 3 minutes.
- 2
Add the diced tomato, paprika, turmeric, salt, and black pepper. Cook for 2 minutes, stirring gently, until the tomatoes begin to break down and the mixture becomes fragrant.
- 3
Pour in the coconut milk and bring to a gentle simmer. Add the sardines carefully, keeping some pieces intact. Simmer for 5 to 7 minutes so the flavors meld.
- 4
Fold in the spinach and cook for 1 to 2 minutes until just wilted. Stir in the lime juice and half of the cilantro.
- 5
Serve hot, topped with the remaining cilantro. Add lime wedges on the side for extra brightness.
Recipe Info
Nutritional Info (per serving)
Categories
Health Benefits
Longevity Principles
Longevity Benefits
This recipe is designed to support healthy aging through:
- ✓Essential fatty acids for brain and heart health
- ✓Maximum nutrition per calorie
- ✓Stable blood sugar and insulin sensitivity
