Vegan Fish Molee

Vegan Fish Molee is a vibrant and flavorful dish that captures the essence of traditional Kerala seafood curry, using plant-based ingredients to create a rich coconut sauce with the texture of fish. This dish is an excellent choice for those seeking a delicious vegan alternative that is both satisfying and nourishing.

Ingredients

• Firm tofu - 200 grams, pressed and cut into thick slices
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Curry leaves - 10 leaves
• Onion - 1 medium, sliced
• Ginger - 1 inch, grated
• Garlic - 4 cloves, minced
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Coconut milk - 400 ml
• Tomato - 1 medium, chopped
• Salt - to taste
• Lime juice - 1 tablespoon
• Fresh coriander - for garnish

Steps

1. Heat coconut oil in a large pan over medium heat.
2. Add mustard seeds and let them splutter, then add curry leaves.
3. Add the sliced onion, grated ginger, minced garlic, and slit green chili. Sauté until the onion is translucent.
4. Stir in turmeric powder and coriander powder, cooking for another minute until fragrant.
5. Add chopped tomatoes and cook until they soften and break down, about 3-4 minutes.
6. Pour in the coconut milk and bring the mixture to a gentle simmer.
7. Add the pressed tofu slices carefully, ensuring they are submerged in the coconut sauce.
8. Season with salt to taste and let it simmer for 10 minutes, allowing the flavors to meld.
9. Finish with lime juice and garnish with fresh coriander before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 22 g
• Saturated Fat: 18 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in healthy fats from coconut milk, which can support heart health.
• High in protein due to tofu, making it a great meat alternative.

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