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Fish Molee | Meen Molee

By Mita Mondal
Fish molee is a traditional dish from Kerala that requires coconut oil as its cooking medium. The dish features soft pomfret fish, which is cooked in a coconut milk gravy. The dish obtains its final taste enhancement through the addition of lemon juice and coconut oil.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Main Course
Cuisine Indian
Servings 5
Calories 304 kcal

Ingredients
  

To marinate the fish pieces:

  • 500 grams pomfret fish cut in ring pieces with slits on the sides
  • ½ tsp turmeric powder
  • 1 tsp black pepper powder
  • 1 tsp ginger garlic paste 3 garlic cloves and a small piece of ginger
  • ¾ tsp salt
  • 1 tsp lemon juice

To fry the fish pieces:

  • 3 tbsp coconut oil

To make the coconut milk:

  • 2 cups coconut grated
  • 1 cup water lukewarm, for 1 cup of thick coconut milk
  • 2 cups water lukewarm, for 2 cups of thin coconut milk

To cook the gravy:

  • 1 piece cinnamon 1 inch size stick
  • 3 pieces cloves
  • 2 pieces green cardamom whole pods
  • 1 piece onion medium size, finely sliced
  • 5 pieces shallots finely sliced
  • 6 garlic cloves peeled, finely sliced
  • 1 piece ginger small, finely sliced
  • Curry leaves – a few
  • 4 pieces green chilies slit in the middle
  • 2 pinches turmeric powder
  • ½ tsp coriander powder
  • ¼ tsp black pepper powder
  • 1 piece tomato cut into thin round pieces
  • 1 tsp lemon juice
  • ¼ tsp coconut oil

Instructions
 

  • Make shallow cuts in 500 grams of pomfret fish pieces.
  • Make a masala mix of ½ tsp of turmeric powder, 1 tsp of black pepper powder, 1 tsp of ginger garlic paste (3 garlic cloves and a small piece of ginger), ¾ tsp of salt, and 1 tsp of lemon juice. Marinate the fish pieces for 30 minutes.
  • Fry the marinated fish pieces in 3 tbsp of coconut oil for 3 minutes each on each side. Flip them a couple of times.
  • Remove them in a bowl. Keep aside.
  • Grind 2 cups of grated coconut with 1 cup of lukewarm water. Take them out on a strainer. Squeeze them with a spoon and your hand to extract a cup of thick coconut milk. Put the pulp back into the mixie jar. Put 2 cups of lukewarm water, blend and squeeze 2 cups of thin coconut milk.
  • Take about 1 tbsp of coconut oil remaining after frying the marinated fish pieces and fry 1 piece of cinnamon (1 inch size stick), 3 pieces of cloves, and 2 pieces of green cardamom (whole pods) for about a minute over a low flame. Then add fine slices of 1 piece medium size onion, 5 pieces of shallots, 6 garlic cloves (peeled), and 1 piece of small ginger. Finally, add a few curry leaves and sauté for about 3 minutes more.
  • Now, add 4 pieces of green chilies (slit in the middle). Put 2 pinches of turmeric powder, ½ tsp of coriander powder, and ¼ tsp of black pepper powder. Finally, add the thin coconut milk, 1 piece of tomato (cut into thin round pieces), salt to taste and mix well.
  • Add the fried fish pieces, mix gently, cover and cook for 8 minutes.
  • Switch to low flame when the gravy thickens, add the thick coconut milk, mix gently and cook for a minute. Switch off the flame. Add 1 tsp of lemon juice, ¼ tsp of coconut oil and some more curry leaves.
  • Your tasty and spicy fish molee is ready to enjoy.
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Notes

Traditionally, pomfret fish is used to make fish molee. However, any variety of fish with fewer bones also works well.
I use coconut oil for making the curry. It renders the true taste and flavor to my fish curry.
It is advised that you grate fresh coconut for extracting the milk. This renders the right taste, flavor, and thickness to the dish.
I always let the gravy simmer over a low flame. This allows it to thicken nicely without curdling.
Flip the fish pieces gently while frying because pomfret fish breaks very easily.

Nutrition Info (Estimation Only)

Nutrition Facts
Fish Molee | Meen Molee
Amount per Serving
Calories
 
304
Calories from Fat 189
% Daily Value*
Fat
 
21
g
32
%
Saturated Fat
 
17
g
106
%
Trans Fat
 
0.002
g
Polyunsaturated Fat
 
0.4
g
Monounsaturated Fat
 
1
g
Cholesterol
 
1
mg
0
%
Sodium
 
74
mg
3
%
Potassium
 
279
mg
8
%
Carbohydrates
 
14
g
5
%
Fiber
 
5
g
21
%
Sugar
 
4
g
4
%
Protein
 
20
g
40
%
Vitamin A
 
213
IU
4
%
Vitamin C
 
9
mg
11
%
Calcium
 
242
mg
24
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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