Meen Moilee Fish in Fragrant Coconut Milk
Dive into the soul-soothing flavors of South India with Meen Moilee, a luscious fish curry simmered in fragrant coconut milk. This dish features tender white fish fillets, delicately spiced with turmeric and infused with the bold aromas of mustard seeds, curry leaves, and green chilies. A medley of onions, tomatoes, and tamarind paste adds a tangy, savory depth to the creamy coconut milk base, creating a perfect harmony of flavors. Quick and easy to prepare, this gluten-free recipe is a wholesome meal served best with steamed rice, appam, or flaky roti. Whether you're looking to elevate a weeknight dinner or impress your guests, Meen Moilee is a must-try addition to your culinary repertoire!
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Recipe Information
Ingredients
- 500 grams White fish fillets (e.g., snapper, cod, or tilapia)
- 1 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Coconut oil
- 1 teaspoon Mustard seeds
- 10 leaves Curry leaves
- 3 chilies Green chilies, slit lengthwise
- 1 tablespoon Ginger, finely julienned
- 1 teaspoon Garlic, minced
- 1 large Onion, thinly sliced
- 1 medium Tomato, chopped
- 400 milliliters Thick coconut milk
- 1 teaspoon Tamarind paste
- 2 tablespoons Fresh cilantro, chopped
- 100 milliliters Water
Instructions
Clean and pat dry the fish fillets. Rub them with 1/2 teaspoon turmeric powder and 1/2 teaspoon salt. Set aside to marinate for 10 minutes.
Heat 2 tablespoons of coconut oil in a large pan over medium heat. Add the mustard seeds and let them splutter.
Add the curry leaves, slit green chilies, ginger, and garlic. Sauté for 1-2 minutes until aromatic.
Add the sliced onions and cook until they turn golden and translucent, about 5-6 minutes.
Stir in the chopped tomato and cook until softened, about 3 minutes.
Add the remaining 1/2 teaspoon turmeric powder, 1/2 teaspoon salt, and water. Mix well and then gently add the marinated fish fillets.
Pour in the thick coconut milk and tamarind paste. Stir gently, ensuring the fillets remain intact. Cook on low heat for 6-8 minutes, or until the fish is cooked through.
Taste and adjust salt if needed. Garnish with freshly chopped cilantro before serving.
Serve hot with steamed rice, appam, or roti.
Nutrition Facts
Calories |
433 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 27.5 g | 138% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 63 mg | 21% | |
| Sodium | 581 mg | 25% | |
| Total Carbohydrate | 12.3 g | 4% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 7.0 g | ||
| Protein | 28.2 g | 56% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 62 mg | 5% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 809 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
