Vegan Fish Moilee

Vegan Fish Moilee is a delightful Indian dish that captures the essence of traditional seafood curries using plant-based ingredients. Creamy coconut milk and aromatic spices create a luscious sauce that pairs beautifully with marinated tofu, making it a satisfying meal.

Ingredients

• Firm tofu - 300 grams
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Coconut milk - 400 ml
• Salt - to taste
• Lemon juice - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Press the tofu to remove excess moisture and cut it into bite-sized cubes.
2. Heat coconut oil in a pan over medium heat and add mustard seeds, allowing them to sputter.
3. Add curry leaves, chopped onion, minced garlic, and grated ginger, sautéing until the onion turns translucent.
4. Stir in the slit green chili, turmeric powder, and coriander powder, cooking for another minute until fragrant.
5. Add the coconut milk and bring the mixture to a gentle simmer, stirring well.
6. Carefully add the tofu cubes and season with salt. Let it cook for about 10 minutes, allowing the tofu to absorb the flavors.
7. Stir in the lemon juice just before serving.
8. Garnish with fresh coriander leaves and serve hot with rice or bread.

Nutrition

• Calories: 380
• Protein: 18 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 30 g
• Saturated Fat: 25 g
• Unsaturated Fat: 5 g
• Water: 0.4 L

Health Benefits

• Rich in plant-based protein from tofu.
• Coconut milk provides healthy fats and may support heart health.

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