A classic Kerala delicacy where fish is marinated in a fiery masala, wrapped in banana leaves, and pan-fried to perfection. The leaf steams the fish, making it incredibly moist and aromatic.
Prep25 min
Cook25 min
Servings4
Serving size: 1 piece
413cal
32gprotein
20gcarbs
24g
Ingredients
600 g Pearl Spot Fish (Or any firm-fleshed fish like Kingfish or Pomfret, cut into 4 steaks)
4 large pieces Banana Leaf (Large enough to wrap each fish fillet)
6 tbsp Coconut Oil (Divided)
1.5 tbsp Kashmiri Red Chili Powder (Divided (1 tbsp for marinade, 0.5 tbsp for masala))
1 tsp Turmeric Powder (Divided (0.5 tsp for marinade, 0.5 tsp for masala))
1 tsp Black Pepper Powder (For marinade)
1.75 tsp Salt (Divided (1 tsp for marinade, 0.75 tsp for masala))
A staple in Kerala, this nutritious red parboiled rice has a unique earthy flavor and firm texture. Perfectly cooked, it's the ideal accompaniment to South Indian curries like sambar and avial.
Aromatic Meen Pollichathu, perfectly spiced fish steamed in a banana leaf. Served with fiber-rich Matta rice for a soul-satisfying meal.
This south_indian dish is perfect for dinner. With 479.12 calories and 33.17g of protein per serving, it's a nutritious choice for your meal plan.
fat
1.5 cup Shallots (Finely chopped)
1.5 inch piece Ginger (Finely chopped)
8 cloves Garlic (Finely chopped)
3 pcs Green Chili (Slit lengthwise)
1 sprig Curry Leaves (About 15 leaves)
1.5 tsp Coriander Powder (For masala)
1 tbsp Tamarind Paste (Thick paste)
Instructions
1
Marinate the Fish (20 minutes)
Clean the fish pieces and pat them dry. Make 2-3 shallow diagonal slits on both sides of each piece.
In a small bowl, combine 1 tbsp Kashmiri red chili powder, 0.5 tsp turmeric powder, 1 tsp black pepper powder, 1 tsp salt, and 1 tbsp lemon juice to form a thick paste.
Rub this marinade paste all over the fish, ensuring it gets into the slits.
Set aside to marinate for at least 20 minutes.
2
Shallow-Fry the Fish (5-6 minutes)
Heat 3 tbsp of coconut oil in a wide, non-stick pan over medium heat.
Carefully place the marinated fish in the hot oil. Fry for 2-3 minutes per side until lightly browned and about 50% cooked.
Remove the partially cooked fish from the pan and set aside on a plate.
3
Prepare the Masala (10-12 minutes)
In the same pan with the leftover oil, add the finely chopped shallots. Sauté for 5-6 minutes until they become soft and translucent.
Add the chopped ginger, garlic, slit green chilies, and curry leaves. Sauté for another 2 minutes until fragrant.
Reduce the heat to low. Add the spice powders: 0.5 tbsp Kashmiri red chili powder, 0.5 tsp turmeric powder, and 1.5 tsp coriander powder. Stir and cook for 1 minute.
Add the tamarind paste and the remaining 0.75 tsp of salt. Mix well and cook for 2-3 minutes until the masala thickens and oil begins to separate from the sides.
4
Assemble the Parcels (5 minutes)
To make the banana leaves pliable, gently run them over a low open flame for a few seconds until they turn a darker green and become soft. This prevents tearing.
Place a wilted banana leaf, shiny side up, on a flat surface. Spread a generous spoonful of the prepared masala in the center.
Place one piece of shallow-fried fish on top of the masala.
Cover the fish completely with another spoonful of masala.
Fold the banana leaf neatly from all four sides to create a sealed rectangular parcel. Secure it with kitchen twine or a strip of banana leaf fiber.
Repeat this process for all the fish pieces.
5
Cook the Parcels (15-16 minutes)
Wipe the pan clean or use a flat tawa. Heat the remaining 3 tbsp of coconut oil over medium-low heat.
Place the wrapped fish parcels on the tawa.
Cover and cook for 7-8 minutes on one side. The leaf will darken and become aromatic.
Flip the parcels carefully and cook for another 7-8 minutes on the other side.
The fish will finish cooking by steaming inside the leaf, absorbing all the flavors of the masala.
6
Serve
Remove the parcels from the pan. Serve hot, allowing each person to unwrap their own parcel to enjoy the incredible aroma.
This dish pairs exceptionally well with steamed rice, appam, or Kerala parotta.
4
Serving size: 1 cup
67cal
1gprotein
14gcarbs
1gfat
Ingredients
1.5 cup Matta Rice (Also known as Kerala Red Rice or Rosematta Rice)
4 cup Water (For pressure cooking)
0.5 tsp Salt (Optional, to taste)
Instructions
1
Rinse and Soak the Rice
Place the matta rice in a large bowl. Rinse it under cold running water 4-5 times, rubbing the grains gently between your palms, until the water runs mostly clear.
Add fresh water to the bowl to cover the rice by at least 2 inches. Let it soak for a minimum of 30 minutes, or up to 2 hours for a softer texture.
After soaking, drain the water completely using a colander.
2
Pressure Cook the Rice
Transfer the drained rice to a 3-liter or larger pressure cooker.
Add 4 cups of fresh water and the optional salt. Stir once.
Secure the lid of the pressure cooker and place the weight on the vent. Cook on high heat until you hear the first whistle.
After the first whistle, reduce the heat to low and let it simmer for 10-12 minutes.
Turn off the heat and allow the pressure to release naturally. This can take 15-20 minutes. Do not attempt to quick-release the pressure.
3
Fluff and Serve
Once the pressure has completely subsided, carefully open the cooker lid.
The rice should be perfectly cooked and absorbed all the water. Gently fluff the grains with a fork or a spatula.
Serve hot with your favorite Kerala curries like Sambar, Avial, or Pulissery.