Kerala Fish Moilee

Kerala Fish Moilee is a fragrant and creamy coconut milk-based curry that highlights the freshness of fish with a medley of spices and herbs. This dish is a delightful representation of Kerala's coastal cuisine, perfect for pairing with steamed rice or appams.

Ingredients

• Fish fillets (e.g., tilapia or cod) - 300 grams
• Coconut milk - 200 ml
• Onion - 1 medium, thinly sliced
• Tomato - 1 medium, chopped
• Green chilies - 2, slit
• Ginger - 1 inch, grated
• Garlic - 4 cloves, minced
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Curry leaves - 10 leaves
• Mustard seeds - 1 teaspoon
• Oil (coconut or vegetable) - 2 tablespoons
• Salt - to taste
• Fresh coriander leaves - for garnishing

Steps

1. Heat the oil in a pan over medium heat. Add the mustard seeds and let them splutter.
2. Add the sliced onions, green chilies, and curry leaves. Sauté until the onions turn translucent.
3. Stir in the grated ginger and minced garlic, cooking for an additional 2 minutes until fragrant.
4. Add the chopped tomato and cook until it softens.
5. Sprinkle in the turmeric powder, coriander powder, and salt. Mix well and cook for a minute.
6. Pour in the coconut milk and bring the mixture to a gentle simmer.
7. Add the fish fillets, ensuring they are submerged in the coconut milk. Cook for about 10 minutes or until the fish is cooked through.
8. Sprinkle garam masala over the dish and gently stir to combine.
9. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 8 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 22 g
• Saturated Fat: 18 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in Omega-3 fatty acids from fish, beneficial for heart health.
• Coconut milk provides healthy fats and is a good source of vitamins and minerals.

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