Fish Molee

Fish Molee is a rich and aromatic Kerala-style fish curry that combines tender fish pieces with a luscious coconut milk gravy, infused with spices and fresh herbs. This gluten-free dish is perfect for seafood lovers seeking a comforting and flavorful experience.

Ingredients

• Fish fillets (e.g., tilapia or kingfish) - 300 grams
• Coconut milk - 400 ml
• Onion - 1 medium, sliced
• Tomato - 1 medium, chopped
• Ginger - 1 inch, grated
• Garlic - 2 cloves, minced
• Green chilies - 2, slit
• Mustard seeds - 1 teaspoon
• Curry leaves - 10-12 leaves
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Salt - to taste
• Coconut oil - 2 tablespoons
• Fresh coriander leaves - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add sliced onions, green chilies, ginger, and garlic. Sauté until the onions are translucent.
3. Add chopped tomatoes and cook until they soften.
4. Stir in turmeric powder and red chili powder; cook for another minute.
5. Pour in the coconut milk and mix well. Bring to a gentle simmer.
6. Carefully add the fish fillets to the pan. Cook for about 10-12 minutes until the fish is cooked through.
7. Add curry leaves and season with salt. Simmer for an additional 2-3 minutes.
8. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 35 g
• Saturated Fat: 25 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• Coconut milk provides healthy fats and is a source of energy.

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