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A classic Kerala delicacy, this fish moilee features tender fish steaks simmered in a fragrant, creamy coconut milk gravy. Delicately spiced with turmeric, ginger, and green chilies, it's a comforting and soul-soothing dish best served with appam or steamed rice.
Marinate the Fish
Shallow Fry the Fish
Prepare the Tempering (Tadka)
A classic Kerala delicacy, this fish moilee features tender fish steaks simmered in a fragrant, creamy coconut milk gravy. Delicately spiced with turmeric, ginger, and green chilies, it's a comforting and soul-soothing dish best served with appam or steamed rice.
This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 431.14 calories per serving with 28.38g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Sauté Aromatics
Build the Gravy
Cook the Fish in the Gravy
Finish with Thick Coconut Milk
Rest and Serve
Increase the number of green chilies to 5-6 or add 1/2 teaspoon of red chili powder along with the turmeric powder for extra heat.
This recipe works wonderfully with other firm-fleshed fish like pomfret, pearl spot (karimeen), or even prawns.
Add lightly steamed vegetables like carrots, green beans, or potatoes to the gravy along with the fish for a more complete meal.
For an even richer and creamier gravy, you can add a tablespoon of cashew paste (soak 10 cashews in warm water and grind to a paste) along with the thin coconut milk.
The fish in this curry is a great source of omega-3 fatty acids, which are essential for brain health and have been shown to reduce inflammation and lower the risk of heart disease.
Key ingredients like turmeric (containing curcumin), ginger, and garlic are well-known for their potent anti-inflammatory and antioxidant effects, which can help combat oxidative stress in the body.
Coconut milk provides medium-chain triglycerides (MCTs), a type of saturated fat that is more easily digested and used for energy by the body compared to other fats.
Yes, it can be a healthy dish. Fish is an excellent source of lean protein and omega-3 fatty acids. Coconut milk contains healthy fats (MCTs), and spices like turmeric and ginger have anti-inflammatory properties. To make it healthier, use minimal oil and serve with brown rice or whole-grain appams.
A single serving of Kerala Fish Moilee (approximately 310g) contains around 450-550 calories. The exact count depends on the type of fish and the fat content of the coconut milk used.
Yes, you can use canned coconut milk. Use full-fat canned coconut milk for the 'thick' milk. To get 'thin' milk, dilute one part of the full-fat coconut milk with one part water.
Coconut milk curdles when it is boiled at a high temperature. It's crucial to add the thick coconut milk at the very end, on the lowest possible heat, and only warm it through for a minute or two without letting it come to a boil.
Traditionally, Pearl Spot (Karimeen) is used. However, any firm, white-fleshed fish works well. Kingfish (Seer Fish/Neymeen), Pomfret, and even Salmon are great choices as they hold their shape well in the gravy.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over low heat, being careful not to boil it to prevent the gravy from splitting.
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