Kerala Fish Molee

Kerala Fish Molee

Creamy coconut fish curry with aromatic spices

Yield SERVES 4
Prep Time
Cook Time
Total Time
Difficulty MEDIUM

Ingredients

Instructions

  1. Prepare the fish
    In a bowl, mix the fish pieces with turmeric powder, a pinch of salt, and lemon juice. Set aside for 10 minutes to marinate while you prepare the other ingredients.
  2. Create the aromatic base
    Heat coconut oil in a large, wide pan over medium heat. Add mustard seeds and wait until they splutter. Then add curry leaves and sauté for 30 seconds until fragrant.
  3. Cook the aromatics
    Add sliced onions to the pan and sauté until translucent, about 4-5 minutes. Add minced ginger, garlic, and green chilies. Cook for another 2 minutes until the raw smell disappears.
  4. Add tomatoes
    Add chopped tomatoes to the pan and cook until they soften and start to break down, about 3-4 minutes. Season with a pinch of salt to help tomatoes release their juices.
  5. Create the coconut sauce
    Pour in the coconut milk and bring to a gentle simmer. Do not boil vigorously as this may cause the coconut milk to split. Add freshly ground black pepper and adjust salt to taste. Simmer for 3 minutes.
  6. Cook the fish
    Gently slide the marinated fish pieces into the simmering coconut sauce. Cover and cook on low heat for 6-8 minutes until the fish is just cooked through and flakes easily with a fork. Avoid stirring too much to prevent breaking the fish.
  7. Finish the dish
    Once the fish is cooked, turn off the heat. Taste and adjust seasoning if necessary. Garnish with fresh coriander leaves and additional curry leaves if desired.

Nutritional Information

380
Calories
per serving
28
Protein
g
12
Carbohydrates
g
24
Total Fat
g
18
Saturated Fat
g
3
Fiber
g
6
Sugar
g
620
Sodium
mg
24
Vitamin C
mg
2.5
Iron
mg

Kerala Fish Molee is Also Known As

Meen Molee, Fish Molee, Kerala Fish Curry, Meen Moili or South Indian Fish Stew