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Fish Molee Recipe | Fish Molly Recipe
Fish Molee Recipe with step by step picture. Fish Molly recipe is made with Fish , Coconut Milk and Turmeric Powder. Meen Molee recipe is a mild fish curry from kerala.
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Prep Time:
10
minutes
minutes
Cook Time:
20
minutes
minutes
Total Time:
30
minutes
minutes
Servings:
4
servings
Calories:
388
kcal
Ingredients
▢
2
tbsp
Coconut Oil
▢
250
grams
White fleshed fish
I used therachi meen
▢
Salt to taste
▢
1
tsp
Turmeric Powder / Manjal Podi
▢
2
cm
piece julienned Ginger
▢
4
cloves
julienned Garlic
▢
1
large size sliced thinly Onion
▢
3
cut lengthwise Green Chillies
▢
a sprig Curry leaves
▢
1.5
cup
Thin Coconut Milk
Second Extract
▢
1
cup
Thick Coconut Milk
First Extract
▢
1
medium size chopped Tomato
Instructions
▢
Start by adding some salt to fish and set aside.
▢
Take turmeric powder in a small bowl, add a tblspn of water and mix well,
▢
Heat coconut oil in a pot. Add the turmeric water in it and saute for 10 sec.
▢
Add the fish pieces into the oil and sear it on both sides for a min, Remove it to a bowl.
▢
Now in the same oil, add in ginger, garlic, and saute for a min.
▢
Add in onions, chillies and curry leaves. Add some salt and Saute this for 5 mins or so.
▢
Now add in the thin coconut milk and bring it to a boil.
▢
Add in seared fish pieces and cook for 6 to 8 mins.
▢
Now add in thick coconut milk and tomatoes. Simmer it for just a min. Turn off the heat and cover it with a plate for 10 mins.
▢
Now serve this with rice.
Nutrition
Serving:
1
servings
|
Calories:
388
kcal
|
Carbohydrates:
4
g
|
Protein:
14
g
|
Fat:
37
g
|
Saturated Fat:
33
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
2
g
|
Cholesterol:
27
mg
|
Sodium:
52
mg
|
Potassium:
569
mg
|
Vitamin A:
25
IU
|
Vitamin C:
2
mg
|
Calcium:
35
mg
|
Iron:
5
mg
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