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fish-moilee-kerala-fish-stew

Fish Molee | Kerala Fish Stew

Fish molee or fish stew is a traditional dish from Kerala featuring fried fish in coconut sauce
5 from 46 votes
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Course: Seafood
Cuisine: Indian, Kerala
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Author :Nish Kitchen
Servings 6

Ingredients

  • 500 g fish cut into small pieces
  • ½ teaspoon ground turmeric
  • ¼ teaspoon ground black pepper
  • 1 teaspoon lemon juice
  • Salt to taste

Fry Fish:

  • 1 tablespoon oil

Fish Molee:

  • 2-3 tablespoon oil
  • 1 teaspoon mustard seeds
  • 1 large onion thinly sliced
  • 3 cm piece fresh ginger thinly sliced
  • 8-10 garlic cloves thinly sliced
  • 1 large green chili slit
  • 1 large tomato sliced
  • ½ teaspoon ground turmeric
  • ½ teaspoon ground fenugreek
  • 1 teaspoon ground coriander
  • 1 teaspoon red chili powder
  • 2 cups thin coconut milk
  • 1 cup thick coconut milk
  • 1 teaspoon white vinegar
  • 2 sprigs of curry leaves
  • Salt to taste

Instructions

Fry Fish:

  • Combine together ground turmeric, ground black pepper and lemon juice in a large bowl. Season with salt. Tip in the fish pieces and toss well to coat. Cover and refrigerate for 30 minutes in the refrigerator.
  • Heat oil in a frying pan over medium-high heat. Add fish pieces. Cook until both sides get a light brown color. Cook in batches if needed.

Fish Molee:

  • Heat oil in a large pan (preferably a claypot) over medium-high heat. Splutter mustard seeds. Tip in the onions. Cook, stirring occasionally, for 1-2 minutes or until softened.
  • Add ginger and garlic. Cook, stirring, for 2 minutes or until aromatic. Add green chili and a sprig of curry leaves. Saute for a minute. Add tomatoes, and fry for another 2-3 minutes or until they start to break down.
  • Stir in ground turmeric, ground fenugreek, ground coriander and red chilli powder. Saute, stirring, for 1-2 minutes or until aromatic. Season with salt.
  • Stir in thin coconut milk. Carefully place the fried fish pieces in the curry. Simmer for 5-6 minutes. Add thick coconut milk. Simmer for 2-3 minutes. Scatter over the rest of the curry leaves. Pour in white vinegar and heat through.
  • Garnish with curry leaves and serve with rice, appam, idiyappam, chapathi or bread.

Notes

-Use coconut oil for authentic taste.
-I used pomfret in this recipe

Nutrition

Serving: 1g | Calories: 599kcal | Carbohydrates: 15g | Protein: 31g | Fat: 49g | Saturated Fat: 25g | Polyunsaturated Fat: 20g | Cholesterol: 64mg | Sodium: 201mg | Fiber: 2g | Sugar: 3g