Fish moolie
Fish moolie, also known as fish moilee or fish molee, is a delicious and fragrant South Indian dish. It is typically made with white fish cooked in a creamy coconut milk-based sauce, infused with flavors of curry leaves, ginger, garlic, and various spices. The dish is often garnished with fresh coriander leaves and served with steamed rice or bread.
Ingredients
- 1 pound white fish fillets (such as cod or tilapia)
- 1 cup coconut milk
- 1 onion thinly sliced
- 2-3 green chilies slit lengthwise
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder (adjust according to your spice preference)
- 1 teaspoon coriander powder
- 1 teaspoon mustard seeds
- curry leaves few
- Salt to taste
- Fresh coriander leaves for garnish
- 2 tablespoons cooking oil
Instructions
- Clean the fish fillets and cut them into medium-sized pieces. Season them with salt and turmeric powder. Set aside.
- Heat oil in a pan or skillet over medium heat. Add mustard seeds and let them splutter.
- Add sliced onions and sauté until they turn translucent.
- Add ginger paste, garlic paste, green chilies, and curry leaves. Sauté for a minute or until fragrant.
- In a small bowl, mix turmeric powder, red chili powder, and coriander powder with a little water to make a paste. Add this paste to the pan and cook for another minute.
- Reduce the heat to low and add coconut milk to the pan. Stir well to combine all the flavors.
- Gently add the fish pieces to the pan and cook on low heat for about 10-15 minutes, or until the fish is cooked through and the flavors have melded together.
- Once cooked, taste and adjust the seasoning if needed.
- Garnish with fresh coriander leaves and serve hot with steamed rice or bread.
Disclaimer
Some parts of recipe maybe AI-generated.
Nutrition
Calories: 307kcal (15%)Carbohydrates: 7g (2%)Protein: 24g (48%)Fat: 21g (32%)Saturated Fat: 12g (75%)Polyunsaturated Fat: 3gMonounsaturated Fat: 6gTrans Fat: 0.03gCholesterol: 57mg (19%)Sodium: 152mg (7%)Potassium: 541mg (15%)Fiber: 2g (8%)Sugar: 2g (2%)Vitamin A: 149IU (3%)Vitamin C: 6mg (7%)Calcium: 36mg (4%)Iron: 3mg (17%)
Disclaimer
Nutritional information for this recipe is an approximation and is not to be construed as medical advice.
