Keralan Fish Moilee

Keralan Fish Moilee is a fragrant, coconut-based fish curry that showcases the vibrant flavors of Kerala. This gluten-free dish combines tender fish fillets with a rich, creamy sauce, making it a delightful and wholesome dinner option.

Ingredients

• Fish fillets (e.g., cod or tilapia) - 300 grams
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10-12 leaves
• Onion (sliced) - 1 medium
• Ginger (grated) - 1 tablespoon
• Garlic (minced) - 1 tablespoon
• Green chili (slit) - 1
• Turmeric powder - 1/2 teaspoon
• Coconut milk - 200 ml
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh coriander leaves (chopped) - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add mustard seeds and let them crackle.
2. Add curry leaves, sliced onion, grated ginger, minced garlic, and slit green chili. Sauté until the onions become translucent.
3. Sprinkle in the turmeric powder and mix well, cooking for another minute.
4. Add the fish fillets to the pan, gently stirring to coat them in the spices. Cook for about 3-4 minutes on each side, or until the fish is cooked through.
5. Pour in the coconut milk and bring the mixture to a gentle simmer. Cook for 5-7 minutes until the sauce thickens slightly.
6. Add lemon juice, salt, and black pepper to taste. Stir well.
7. Remove from heat and garnish with chopped coriander leaves. Serve hot with rice.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 16 g
• Unsaturated Fat: 4 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids from fish, supporting heart health.
• Coconut milk provides healthy fats and aids in digestion.

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