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A classic Kerala delicacy where pan-seared fish is simmered in a creamy, fragrant coconut milk gravy. It's mildly spiced, slightly tangy, and perfect with appam or steamed rice.
Marinate the Fish
Shallow Fry the Fish
Prepare the Gravy Base
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A classic Kerala delicacy where pan-seared fish is simmered in a creamy, fragrant coconut milk gravy. It's mildly spiced, slightly tangy, and perfect with appam or steamed rice.
This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 451.81 calories per serving with 29.04g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Masala
Simmer the Curry
Finish with Thick Coconut Milk
Garnish and Serve
While not traditional, you can add a pinch of black pepper along with the garam masala at the end for a little extra heat.
This gravy base works wonderfully with large prawns or even paneer for a vegetarian adaptation. Adjust cooking times accordingly.
Add one small potato, cubed and boiled, to the gravy along with the thin coconut milk for a heartier curry.
The fish provides high-quality protein and omega-3 fatty acids, which are crucial for brain health and reducing inflammation in the body.
Ingredients like turmeric (containing curcumin), ginger, and garlic have powerful natural anti-inflammatory and antioxidant effects, which can help combat oxidative stress.
Coconut milk and coconut oil contain medium-chain triglycerides (MCTs), a type of fat that is easily metabolized by the body for energy.
The combination of garlic, ginger, and other spices can help strengthen the immune system and protect against common infections.
One serving of Kerala Fish Molly contains approximately 480-550 calories, depending on the type of fish and the fat content of the coconut milk used.
Yes, it is a relatively healthy dish. It's rich in protein and Omega-3 fatty acids from the fish, contains healthy fats from coconut milk, and uses anti-inflammatory spices like turmeric and ginger. It is best enjoyed in moderation as part of a balanced diet.
Firm, fleshy, white fish with a central bone are ideal. The most traditional choice is Karimeen (Pearl Spot), but Seer Fish (King Fish/Neymeen), Pomfret (Avoli), or even Snapper work very well.
Yes, you can. In fact, Fish Molly often tastes even better the next day as the flavors have more time to meld. Store it in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop without bringing it to a boil.
The gravy likely curdled because the heat was too high after adding the thick coconut milk, causing it to boil. Always add the thick milk at the very end on the lowest possible heat and warm it through gently for only a minute or two.
Fish Molly is a distinctively mild, creamy, and stew-like curry with a yellowish-white color, getting its flavor from coconut milk, green chilies, and pepper. Most other popular Kerala fish curries are red, fiery, and tangy, using red chili powder and tamarind or kudampuli as the base.