Back to list

Best Easy Kerala Fish Molee Recipe

Name: Best Easy Kerala Fish Molee Recipe
Total time: 45 min
Yield: 250 g
Ingredients: firm white fish fillets 1.5 lbs; onion 1 large; tomato 1 medium; coconut milk 1.5 cups; green chili 2 pieces; ginger 1 tbsp; garlic 3 cloves; vegetable oil 2 tbsp; curry leaves 1 sprig; turmeric powder 0.5 tsp; black pepper 0.25 tsp; salt 1 tsp; lemon juice 1 tbsp

Kerala Fish Molee is a flavorful Indian seafood dish featuring fresh catch simmered in a spiced, aromatic gravy. Rich in protein and omega-3s, this healthy dish supports DASH diet and weight loss goals for the whole family.

Cook 45 min Difficulty NORMAL 290 kcal

#seafood #high protein #DASH #weight loss #indian

Image coming soon

Ingredients

Main ingredients

firm white fish fillets 1.5 lbs
onion 1 large
tomato 1 medium
coconut milk 1.5 cups
green chili 2 pieces
ginger 1 tbsp
garlic 3 cloves
vegetable oil 2 tbsp
curry leaves 1 sprig

Seasonings/Sauce

turmeric powder 0.5 tsp
black pepper 0.25 tsp
salt 1 tsp
lemon juice 1 tbsp

Nutrition summary

Carbohydrates 10 g 13%

Protein 30 g 41%

Fat 13 g 46%

Serving size 250g

Cooking steps

1

Marinate the fish fillets with lemon juice, salt, and turmeric powder; set aside for 15 minutes to enhance absorption of flavors.
2

Heat vegetable oil in a wide pan over medium heat. Add sliced onions and sauté until translucent but not browned, about 5 minutes.
3

Add ginger, garlic, and green chilies. Sauté for 2 minutes on medium-low to gently release aroma without burning.
4

Mix in tomatoes, curry leaves, and black pepper; cook until tomatoes soften and oil starts separating, stirring occasionally.
5

Gently slide in the marinated fish fillets, spacing them out, and pour in coconut milk. Keep heat at medium-low to prevent curdling.
6

Simmer uncovered for 10-12 minutes, spooning gravy over fish and avoid turning often to keep fillets intact. Taste and adjust salt as needed.
7

Once the fish is opaque and just cooked through, remove from heat. Let the dish rest covered for 5 minutes before serving to meld flavors.

Personalized Q&A

Q. What's the key ingredient in this Kerala Fish Molee recipe?

The foundation of Kerala Fish Molee is fresh firm white fish fillets, which set the delicate seafood profile. Coconut milk and curry leaves impart the signature Kerala flavor and creamy texture, while ginger, garlic, green chili, and turmeric bring aromatic depth.

Q. How should I control the heat while cooking Fish Molee?

Start by sautéing the onions over medium heat to keep them soft yet uncolored. When adding coconut milk, reduce to medium-low to prevent it from splitting. Simmer gently and avoid boiling, ensuring the fish cooks through tenderly without breaking or toughening.

Q. What helps maintain the perfect fish texture and avoid overcooking?

Lay the fish in the gravy after the masala has softened and always simmer gently. Avoid stirring or flipping the fillets once in the sauce; instead, spoon hot gravy over them. This preserves their integrity and ensures moist, flaky results every time.

Q. How many calories does a serving have, and what's the protein ratio?

Each 250g serving delivers around 290 kcal with approximately 30g protein, making up 41% of total calories. Carbohydrates contribute 13% and fat 46%. The dish is high in lean protein and fits well with balanced eating plans.

Q. Are there any special flavor enhancers in this recipe?

Yes, curry leaves and fresh green chilies lend a characteristic aroma and subtle heat. The touch of black pepper sharpens the flavor profile, while lemon juice brightens and balances the rich coconut milk base.

Best Easy Kerala Fish Molee Recipe

AI 영양사 앤디