Salmon Mollee

Nutriscore Rating: 66/100

Experience the perfect harmony of tropical flavors with Salmon Mollee, a traditional South Indian fish curry that highlights tender salmon fillets simmered in a creamy coconut milk base. Infused with bold spices like turmeric, coriander, and black pepper, and accented by curry leaves, mustard seeds, and a touch of lime juice, this dish delivers a delightful balance of warmth and tang. The addition of thin and thick coconut milk layers the curry with a silky richness, while ingredients like ginger, garlic, green chilies, and tomatoes add depth and vibrancy. Ready in under an hour, this crowd-pleaser pairs beautifully with steamed rice, fluffy appams, or soft naan for a comforting, flavorful meal that’s sure to impress. Perfect for seafood lovers and those craving authentic Kerala cuisine!

Recipe Information

• Prep Time: 20 min
• Cook Time: 30 min
• Total Time: 50 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

17 items

• 500 grams Salmon fillets
• 1 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Coconut oil
• 1 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 1 large Onion (thinly sliced)
• 3 pieces Green chilies (slit lengthwise)
• 2 cloves Garlic (minced)
• 1 teaspoon Ginger (grated)
• 1 medium Tomato (chopped)
• 1 teaspoon Coriander powder
• 1 teaspoon Black pepper powder
• 1 cup Coconut milk (thin)
• 1 cup Coconut milk (thick)
• 1 tablespoon Lime juice
• 2 tablespoons Fresh cilantro (chopped)

📝 Instructions

9 steps

1. Rinse the salmon fillets and pat them dry. Cut them into medium-sized pieces. Marinate with 1/2 teaspoon turmeric powder and 1/2 teaspoon of salt. Set aside for 15 minutes.

2. Heat coconut oil in a large pan over medium heat. Add mustard seeds and let them splutter. Then, add curry leaves and sauté for 30 seconds.

3. Add the sliced onion and cook until softened and slightly golden, about 5-7 minutes. Add the slit green chilies, minced garlic, and grated ginger. Sauté for an additional 2 minutes until fragrant.

4. Stir in the chopped tomato and cook until it breaks down and turns mushy, about 3-4 minutes.

5. Add the coriander powder, remaining turmeric powder, black pepper powder, and a pinch of salt. Mix well and cook for 1 minute.

6. Pour in the thin coconut milk and bring it to a gentle simmer. Add the marinated salmon pieces carefully, ensuring they are submerged in the liquid. Cover and simmer for about 7-10 minutes or until the salmon is cooked through.

7. Gently stir in the thick coconut milk and simmer for another 2 minutes. Do not let it boil to prevent curdling.

8. Turn off the heat and mix in the lime juice. Garnish with fresh cilantro.

9. Serve hot with steamed rice, appams, or naan.

Nutrition Facts

1 serving (1373.1g)

Calories		1987
% Daily Value*
Total Fat		153.2 g	196%
	Saturated Fat	90.2 g	451%
	Polyunsaturated Fat	0.5 g
Cholesterol		200 mg	67%
Sodium		2856 mg	124%
Total Carbohydrate		52.7 g	19%
	Dietary Fiber	17.8 g	64%
	Total Sugars	21.8 g
Protein		115.6 g	231%
Vitamin D		0.0 mcg	0%
Calcium		177 mg	14%
Iron		15.8 mg	88%
Potassium		1614 mg	34%

*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.

Source of Calories

Fat: 1378 cal (67.2%%)

Protein: 462 cal (22.5%%)

Carbs: 210 cal (10.3%%)