Kerala Fish Curry (Meen Mollee)

I first leant to cook this fish curry from Chef Nitin at the gorgeous Brunton’s Boatyard in Fort Kochi. It’s a spicy yellow gravy traditional to Kerala in Southern India and uses turmeric, tomato, coconut, spices and curries leaves.

Since coming home, I’ve re-worked the recipe to reduce the coconut oil and coconut milk but still keep the flavour.

One serve (2/3 cup) of this recipe is equal to 1 larger serve protein and one serve fat in the Food Lovers Meal Planner.

Ingredients (serves 8)

2 teaspoons coconut oil

1/2 tsp fenugreek seeds

1 tsp mustard seeds still keeping a low heat.

1 Tbsp finely chopped fresh ginger

1/2 green chilli sliced lengthways (optional)

Fresh curry leaves from one stem (available from Asian Grocers)

1 medium red onion sliced 

1 1/2 teaspoons tumeric powder

1/2 tsp salt (or to taste)

1 kg white fish fillets cut into bite-sized pieces (a seafood mix works really well too, or use seasonal vegetables and cooked/canned legumes for a vegetarian version) 

2 Roma tomatoes sliced (or 1/2 tin diced diced or crushed tomatoes)

1 cup water

1/3 cup (80ml) coconut milk

Method

1. Start by heating 2 tsp coconut oil. Tilt the pan if you have gas, to pool the oil.

2. Add 1/2 tsp fenugreek and brown slowly to light golden before popping 1 tsp mustard seeds.

3. Then add ginger, green chilli and curry leaves cooking for about 10 sec between each.

4. Next add the sliced onions and use a spoon to stir fry and sweat the onion but don’t caramelise it.

5. Next add 1 1/2 tsp turmeric and stirfry for a few seconds.

6. Add the 1/2 tsp salt and chunks of firm white fish or seafood. (If only adding vegetables for a vegetarian dish, don’t use fenugreek spice).

7. Add 1 cup water and simmer until the fish is cooked through. Adjust the salt.

8. Add the sliced Roma tomato (or canned tomatoes) and mix through.

9. Take off the heat to add the coconut milk. (It will separate if gets too hot). Garnish with extra curry leaves.

10. Serve with 1/2 cup cooked Basmati rice, yogurt raita (or a plain low fat yogurt), a simple tomato, cucumber and red onion salad and a small pappadom cooked in the microwave for 60 sec.

Serve with extra rice for fellow diners with larger appetites and kilojoule budgets.

Enjoy!!!

If you do try cooking this recipe, please do let me know how it goes in the comments below.

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