Kochi Fish Moilee

Kochi Fish Moilee is a flavorful and creamy South Indian seafood dish made with tender fish simmered in a fragrant coconut milk gravy. This dish is mildly spiced, highlighting the freshness of the fish and the richness of coconut, making it a perfect pairing for steamed rice.

Ingredients

• Fish fillets (preferably coconut fish or kingfish) - 300 grams
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion, thinly sliced - 1 medium
• Ginger, minced - 1 tablespoon
• Garlic, minced - 1 tablespoon
• Green chilies, slit - 2
• Tomato, chopped - 1 medium
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Coconut milk - 1 cup
• Lemon juice - 1 tablespoon
• Fresh coriander leaves, chopped - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
2. Add curry leaves and sliced onions to the pan, sauté until the onions are translucent.
3. Stir in the minced ginger, garlic, and green chilies, cooking for another 2-3 minutes until fragrant.
4. Add the chopped tomato and turmeric powder, cooking until the tomato softens.
5. Season with salt, then add the fish fillets gently into the pan, ensuring they are coated in the mixture.
6. Pour in the coconut milk, cover, and simmer for about 10-12 minutes until the fish is cooked through.
7. Finally, add lemon juice to the dish, adjust seasoning if necessary, and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 385
• Protein: 30 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 28 g
• Saturated Fat: 23 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

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

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