Kerala Fish Molly
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.
For 4 servings
7 steps. 25 minutes total.
- 1
Step 1
- a.Marinate the Fish
- b.Gently rinse the fish steaks and pat them dry. In a mixing bowl, combine the fish with 1/2 tsp turmeric powder, 1 tsp black pepper powder, 1 tsp salt, and 1 tbsp lime juice.
- c.Ensure each steak is evenly coated. Set aside to marinate for at least 15 minutes.
- 2
Step 2
- a.Shallow Fry the Fish
- b.Heat 2 tbsp of coconut oil in a wide, heavy-bottomed pan or 'kadai' over medium heat.
- c.Carefully place the marinated fish steaks in the hot oil. Fry for 2-3 minutes per side until they are a light golden brown. The fish should be about 80% cooked.
- d.Remove the fish from the pan and set aside on a plate. Do not overcook, as it will cook further in the gravy.
- 3
Step 3
- a.Prepare the Gravy Base
- b.In the same pan, add the remaining 1 tbsp of coconut oil if needed. Add the mustard seeds and allow them to splutter.
- c.Once they pop, add the curry leaves, julienned ginger, sliced garlic, and slit green chilies. Sauté for about 1 minute until the raw smell disappears and the aromatics are fragrant.
- d.Add the thinly sliced onions and a pinch of salt. Sauté for 5-6 minutes until the onions become soft and translucent.
- 4
Step 4
- a.Cook the Masala
- b.Lower the heat and add the remaining 1/4 tsp turmeric powder and 1 tsp coriander powder. Stir continuously for 30 seconds until fragrant.
- c.Add the sliced tomatoes and cook for 3-4 minutes, until they turn soft and mushy, integrating well with the onions.
- 5
Step 5
- a.Simmer the Curry
- b.Pour in the 1.5 cups of thin coconut milk and add the kokum pieces (if using). Add the remaining 0.75 tsp of salt.
- c.Bring the mixture to a gentle simmer over medium heat.
- d.Carefully slide the fried fish pieces into the simmering gravy. Ensure they are submerged.
- e.Cover the pan and cook on low heat for 5-7 minutes. This allows the fish to absorb the flavors and cook through.
- 6
Step 6
- a.Finish with Thick Coconut Milk
- b.Reduce the heat to the absolute lowest setting. Pour in the 1 cup of thick coconut milk and sprinkle the 1/2 tsp of garam masala.
- c.Gently swirl the pan or use a spoon to mix it in carefully without breaking the fish. Heat through for just 1-2 minutes.
- d.CRITICAL: Do not let the curry boil after adding the thick coconut milk, as it will curdle. The gravy should just be heated through.
- e.Turn off the heat. If you did not use kokum, stir in the remaining 1 tbsp of lime juice now.
- 7
Step 7
- a.Garnish and Serve
- b.Garnish with freshly chopped coriander leaves.
- c.Let the curry rest for 10 minutes for the flavors to meld. Serve hot with appam (lacy rice pancakes), idiyappam (string hoppers), or steamed rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, use freshly extracted coconut milk. The first thick extract is for finishing, and the second thin extract is for the gravy base.
- 2Be very gentle when handling the fish after frying and in the gravy to prevent it from breaking apart.
- 3The key to a perfect Fish Molly is its mildness. Avoid adding red chili powder or other strong spices.
- 4If you don't have kokum, you can use 2-3 slices of 'kudampuli' (Garcinia cambogia), soaked in warm water, or adjust with lime juice at the end.
- 5Letting the curry rest for 10-15 minutes before serving allows the flavors to deepen and meld beautifully.
Adapt it for your goals.
Spicier Version
While not traditional, you can add a pinch of black pepper along with the garam masala at the end for a little extra heat.
Different ProteinDifferent Protein
This gravy base works wonderfully with large prawns or even paneer for a vegetarian adaptation. Adjust cooking times accordingly.
With PotatoesWith Potatoes
Add one small potato, cubed and boiled, to the gravy along with the thin coconut milk for a heartier curry.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
The fish provides high-quality protein and omega-3 fatty acids, which are crucial for brain health and reducing inflammation in the body.
Anti-inflammatory Properties
Ingredients like turmeric (containing curcumin), ginger, and garlic have powerful natural anti-inflammatory and antioxidant effects, which can help combat oxidative stress.
Source of Healthy Fats
Coconut milk and coconut oil contain medium-chain triglycerides (MCTs), a type of fat that is easily metabolized by the body for energy.
Boosts Immunity
The combination of garlic, ginger, and other spices can help strengthen the immune system and protect against common infections.
Frequently asked questions
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.