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A classic Kerala dish where small fish like sardines are slow-cooked with a generous amount of grated coconut, shallots, and tangy kodampuli. This semi-dry preparation is a perfect accompaniment to rice.
Prepare the Coconut Mixture
Combine Ingredients
Cook the Meen Peera
This recipe goes great with these complete meals
A classic Kerala dish where small fish like sardines are slow-cooked with a generous amount of grated coconut, shallots, and tangy kodampuli. This semi-dry preparation is a perfect accompaniment to rice.
This kerala recipe takes 35 minutes to prepare and yields 4 servings. At 474.36 calories per serving with 33.16g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Garnish and Rest
Serve
If Kodampuli is unavailable, you can use 1/2 teaspoon of concentrated tamarind paste, but the authentic tangy flavor will be slightly different.
Create a vegetarian 'Peera' by replacing the fish with finely chopped green beans, winged beans (chathura payar), or bitter gourd. Adjust cooking time accordingly.
For a slightly different flavor profile, add 1/4 teaspoon of crushed black peppercorns along with the coconut mixture.
Sardines and other small oily fish are excellent sources of Omega-3s, which are crucial for brain health, reducing inflammation, and supporting a healthy heart.
Fish provides high-quality, easily digestible protein that is essential for muscle repair, growth, and maintaining overall body function.
Since small fish like sardines are often eaten whole with their tiny, edible bones, they provide a fantastic natural source of calcium, vital for strong bones and teeth.
Both the coconut and the coconut oil used in this dish are sources of medium-chain triglycerides (MCTs), which are considered healthy fats that can provide energy and support metabolism.
Meen Peera is a traditional dish from Kerala, South India. It involves slow-cooking small fish (meen) with a generous amount of grated coconut (peera), shallots, green chillies, and a souring agent called kodampuli.
Small, whole fish are ideal for this dish. The most popular choices are sardines (mathi/chala) and anchovies (netholi/kozhuva) as their strong flavor pairs well with the coconut.
While freshly grated coconut provides the best flavor and moisture, you can use frozen grated coconut. Make sure to thaw it completely to room temperature before grinding.
If the dish is too watery at the end, simply remove the lid and cook on a slightly higher flame for a few minutes until the excess moisture evaporates. Be sure to swirl the pan continuously to prevent burning.
Yes, Meen Peera is a very healthy dish. It's rich in protein and Omega-3 fatty acids from the fish, contains healthy fats from coconut, and uses minimal oil. The cooking method is also healthy, relying on steaming and slow-cooking.
A typical serving of Meen Peera (around 210g) contains approximately 300-350 calories, depending on the type of fish and amount of coconut used. It's a nutrient-dense dish.
Store leftover Meen Peera in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave before serving.
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