Fish Prawn Moilee

Fish Prawn Moilee is a delightful South Indian seafood dish that combines tender fish and succulent prawns in a coconut milk gravy, infused with aromatic spices. This light and flavorful dish is perfect for a healthy meal option, offering a rich taste of coastal Indian cuisine.

Ingredients

• Fish fillet (like tilapia or cod) - 200 grams
• Prawns (peeled and deveined) - 150 grams
• Coconut milk - 200 ml
• Onion (sliced) - 1 medium
• Tomato (chopped) - 1 medium
• Ginger (finely chopped) - 1 teaspoon
• Garlic (finely chopped) - 1 teaspoon
• Green chili (slit) - 1
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Curry leaves - 8-10 leaves
• Oil (coconut or vegetable) - 1 tablespoon
• Salt - to taste
• Fresh coriander (for garnish) - a handful

Steps

1. Heat the oil in a pan over medium heat and add mustard seeds. Once they start to splutter, add the sliced onions, curry leaves, ginger, and garlic. Sauté until the onions are translucent.
2. Add the chopped tomato, green chili, turmeric powder, coriander powder, and cumin powder. Cook until the tomatoes soften and the spices are fragrant.
3. Stir in the coconut milk and bring to a gentle simmer. Add salt to taste.
4. Once the coconut milk is simmering, add the fish fillet and prawns. Cook for about 5-7 minutes, or until the fish is cooked through and the prawns turn pink.
5. Remove from heat and garnish with fresh coriander leaves. Serve hot with steamed rice or appams.

Nutrition

• Calories: 380
• Protein: 30 g
• Carbs: 8 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 25 g
• Saturated Fat: 20 g
• Unsaturated Fat: 5 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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