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Recipe Name: Fish Molee  
 
Category: Indian Regional Sub Category: Kerala

 

Prep Time Cook Time Serves
20 mins 35 mins 4
 

 

Ingredients:

Fish   500 gm(preferably firm fleshed and single-boned)
Onions   2 nos
Tomatoes   3 nos
Green chillies   4 nos
Ginger   1 small piece
Garlic   4 cloves
Turmeric   1/4 tsp
Red chillies   2 tsp
Coconut grated   80 g
Lime   1 tsp
Cashew nuts   5-8 pieces
Salt to taste  
Oil   2 tsp
 

Method:

  • Cut fish into thick slices, wash and keep aside.
  • Cut onions into fairly thick rounds, chop ginger fine and slit green chillies.
  • Extract 1/2 cup of first milk from coconut and 21/2 cups of second milk. Keep aside.
  • Chop tomatoes small, and keep 1/2 cup separately.
  • De-seed red chillies and grind till smooth along with garlic and turmeric.
  • Grind cashew nuts separately till smooth. Heat oil and put in the onion rounds and chopped ginger. sauté till onions are transparent, but do not let them brown.
  • Add the green chillies and sauté for a minute more. Then add the tomatoes and the ground ingredients and salt.
  • sauté till the tomatoes begin to turn pulpy. Pour in the second coconut milk and mix in the ground cashew nuts and Lime.
  • Stir till gravy is well blended, check for salt and gently drop in the fish pieces.
  • Cover and cook over low flame till fish is done and gravy is thick.
  • Add a little more water if gravy is too thick.
  • Drop in the reserved tomato pieces and cook for 2 minutes.
  • Gradually add the first milk and swirl the dish around till it is well mixed.
  • Keep for just a minute longer on the fire and remove.
  • Transfer to a serving dish and garnish with a single sprig of mint.
  • Serve hot
 
Tags:   Fish, high protein, heart health Fish Molee, milk , thick , first , chillies , 1/2 , gravy , fish , keep , tomatoes , cup , green , onions , rounds , ginger , coconut , separately , salt , ground , pieces , cook
 
Suggested Variation
There is no suggested variation for this recipe
 
 
 
fish-molee
 
 
Nutrition Facts
 
Serving Size   -
 
Amount Per Serving
Calories  Calories from Fat -
% Daily Value'
Total Fat  -
Saturated Fat  -
Trans Fat  -  
Cholesterol  -
Sodium  -
Total Carbohydrate  -
Dietary Fiber   -
Sugars    
Protein  
Vitamin A     * Vitamin C  
Calcium   * Iron  
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending upon your daily needs