Fish Moilee

Fish Moilee is a delicious and fragrant South Indian seafood curry, characterized by its creamy coconut milk base and a blend of aromatic spices. This dish is not only flavorful but also packed with protein, making it a nutritious choice for seafood lovers.

Ingredients

• Fish fillets (like tilapia or cod) - 300 grams
• Coconut milk - 200 ml
• Onion - 1 medium, thinly sliced
• Tomato - 1 medium, chopped
• Ginger - 1 inch, grated
• Garlic - 3 cloves, minced
• Green chilies - 2, slit lengthwise
• Curry leaves - 10 leaves
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Oil (coconut or vegetable) - 2 tablespoons
• Lemon juice - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Heat the oil in a pan over medium heat. Add the sliced onions and sauté until they are translucent.
2. Add the minced garlic, grated ginger, and slit green chilies to the pan. Sauté for another 2 minutes until fragrant.
3. Stir in the chopped tomatoes and cook until they soften, about 3-4 minutes.
4. Add the turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for 1-2 minutes.
5. Pour in the coconut milk and add the curry leaves. Stir to combine and bring to a gentle simmer.
6. Add the fish fillets to the pan, ensuring they are submerged in the coconut milk. Cook for 8-10 minutes until the fish is cooked through and flaky.
7. Finish with lemon juice and adjust seasoning if needed. Remove from heat.
8. Garnish with fresh coriander leaves and serve hot with steamed rice or appams.

Nutrition

• Calories: 380
• Protein: 28 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 28 g
• Saturated Fat: 24 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids, beneficial for heart health.

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