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A delicately spiced and creamy fish curry from the heart of Kerala. Tender fish steaks are simmered in a fragrant coconut milk gravy, making it a perfect, mild curry to enjoy with appam or steamed rice.
For 4 servings
Marinate the fish
Shallow fry the fish
Prepare the gravy base
A delicately spiced and creamy fish curry from the heart of Kerala. Tender fish steaks are simmered in a fragrant coconut milk gravy, making it a perfect, mild curry to enjoy with appam or steamed rice.
This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 470.31 calories per serving with 28.51g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Add spices and thin coconut milk
Simmer the fish in the gravy
Finish with thick coconut milk
Rest and serve
Replace the fish with firm tofu, paneer, or vegetables like potatoes, cauliflower, and green peas. Follow the same steps, pan-frying the tofu/paneer first.
This recipe works wonderfully with prawns (shrimp). Reduce the simmering time slightly as prawns cook faster than fish steaks.
For more heat, add an extra green chili or two. You can also add a pinch of red chili powder along with the other spices in step 4.
For an even richer gravy, you can add a tablespoon of cashew paste (soaked cashews ground to a fine paste) along with the thin coconut milk.
Kingfish is rich in Omega-3 fatty acids, which are essential for reducing inflammation, supporting cardiovascular health by lowering blood pressure, and promoting optimal brain function.
The use of spices like turmeric (containing curcumin), ginger, and garlic provides potent anti-inflammatory and antioxidant benefits, helping to combat oxidative stress in the body.
Coconut milk is a good source of Medium-Chain Triglycerides (MCTs), a type of fat that is more easily digested and converted into energy by the body compared to other fats.
Yes, in moderation. It's a good source of high-quality protein and heart-healthy omega-3 fatty acids from the fish. The spices like turmeric and ginger offer anti-inflammatory benefits. However, coconut milk is high in calories and saturated fat, so portion control is recommended for a balanced diet.
One serving of Kerala Fish Molee (approximately 360g) contains around 450-550 calories. The exact number can vary based on the type of fish used and the fat content of the coconut milk.
Thick coconut milk (first extract) is the result of grating and squeezing fresh coconut meat through a cheesecloth. It is rich and creamy. Thin coconut milk (second extract) is made by adding warm water to the already-squeezed coconut gratings and squeezing it again, resulting in a more watery liquid.
Absolutely. Use full-fat canned coconut milk for the 'thick coconut milk'. To make 'thin coconut milk', simply dilute about half a cup of the full-fat canned milk with half a cup of water.
Fish Molee is traditionally served with Appam (lacy rice pancakes) or Idiyappam (string hoppers), which are perfect for soaking up the delicious gravy. It also pairs beautifully with steamed basmati rice or Kerala Parotta.
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