Fish Molee Recipe
Fish Molee is a traditional Indian dish that is made using fish and a creamy coconut milk-based sauce. The sauce is flavored with a blend of aromatic spices such as cumin, coriander, turmeric, and chili powder, and is seasoned with ginger, garlic, and onions. The fish is typically simmered in the sauce until it is cooked through, resulting in a delicious and comforting dish that is perfect for a warm and cozy meal.Fish Molee is a classic seafood dish that is easy to make and full of flavor. With its creamy sauce and perfectly seasoned fish, this dish is sure to impress your friends and family. Try making it today and enjoy the delicious taste of Kerala.
Ingredients
For Fish – Marinade
- 500 grams fish fillets or any fish
- 1 tsp salt
- ½ tsp turmeric powder
- ½ tsp black pepper powder
- 2 tsp lime juice
For Curry
- 1 cup coconut milk
- 3 tbsp coconut oil
- 2 cups Onions
- 1 tomato cut into rounds
- 1 tsp garlic
- 2 tsp ginger
- 4 cloves
- 2 Green cardamom
- 1 inch cinnamon
- 1 tsp mustard seeds / rai
- 10 curry leaves
- 3 green chillies slit into halves
- ½ tsp black pepper powder
- ½ tsp turmeric powder
- 1 tsp coriander powder
- ½ tsp garam masala
- 1 tbsp tamarind paste
Instructions
Preparation
- Assemble all ingredients together to avoid last minute rush.
- Rinse fish steaks well with water.
- Mix together salt, turmeric powder, lime juice and black pepper powder in a Mixing Bowl.
- Coat fish well with the spices. Cover and keep aside to marinate for 30 minutes.
Cooking
- Heat coconut oil in a large pan over medium to high heat.
- Once the oil is hot enough, place the fish and fry for 3-4 minutes on each side until golden brown.
- Remove the fried fish from the pan to a plate and keep it aside for later use.
- To the remaining oil, add cinnamon, mustard seeds, cloves, green cardamoms, curry leaves and green chilies. Saute for 3-4 seconds until fragnant.
- Add chopped onions, ginger and garlic and saute till onions turn translucent.
- Now, add salt, coriander powder, turmeric powder and black pepper powder. Saute for another 5-6 seconds.
- Reduce the heat to low flame and add coconut milk and tomato. Cook for 15-20 seconds.
- Add 1 cup of water or as required and adjust the consistency. Mix well and add fried fish back to the pan and coat them with the curry.
- Cover the pan and let it simmer for 10 minutes, stirring occasionally in between intervals.
- Finally add thick coconut milk, tamarind paste and garam masala and mix well. Cook on low heat to get desired curry consistency. Make sure do not overcook to avoid cuddling of curry.
- Serve hot with steamed rice.
Equipment Used for This Recipe
Notes & Tips
Notes & Comments:
- For a thicker sauce, you can add a tablespoon of cornstarch dissolved in water to the sauce before adding the fish.
- If you prefer a tangier flavor, you can add 1 tablespoon of tamarind paste or vinegar to the sauce.
Nutrition Information (Note: Approximate)
Nutrition Facts
Fish Molee Recipe
Amount per Serving
Calories
454
% Daily Value*
Fat
32
g
49
%
Saturated Fat
21
g
131
%
Trans Fat
0.1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
5
g
Cholesterol
83
mg
28
%
Sodium
810
mg
35
%
Potassium
925
mg
26
%
Carbohydrates
19
g
6
%
Fiber
4
g
17
%
Sugar
7
g
8
%
Protein
28
g
56
%
Vitamin A
512
IU
10
%
Vitamin B1
0.2
mg
13
%
Vitamin B2
0.1
mg
6
%
Vitamin B3
39
mg
195
%
Vitamin B5
1
mg
10
%
Vitamin B6
1
mg
50
%
Vitamin B12
2
µg
33
%
Vitamin C
66
mg
80
%
Vitamin D
17
µg
113
%
Vitamin E
3
mg
20
%
Vitamin K
5
µg
5
%
Calcium
72
mg
7
%
Iron
3
mg
17
%
Magnesium
89
mg
22
%
Zinc
2
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.