Fish Molee

Fish Molee is a light and flavorful seafood dish that showcases tender fish simmered in a coconut milk-based sauce with aromatic spices. This healthy American twist on a classic dish is both satisfying and nutritious, making it perfect for a cozy dinner.

Ingredients

• Cod fillets - 300 grams
• Coconut milk - 200 ml
• Tomatoes - 150 grams, chopped
• Onion - 1 medium, sliced
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chilies - 1, slit
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Lime juice - 1 tablespoon
• Fresh cilantro - 2 tablespoons, chopped
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat the olive oil in a medium skillet over medium heat. Add the sliced onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic, grated ginger, and slit green chilies. Cook for an additional 2 minutes until fragrant.
3. Add the chopped tomatoes, turmeric powder, coriander powder, cumin powder, salt, and pepper. Cook until the tomatoes soften, about 5 minutes.
4. Pour in the coconut milk and bring the mixture to a gentle simmer. Allow it to cook for 5 minutes to thicken slightly.
5. Gently place the cod fillets into the skillet, cover, and simmer for 10 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Finish with fresh lime juice and chopped cilantro. Serve hot over steamed rice or with crusty bread.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 8 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein, aiding in muscle repair and growth.

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