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–+ servings

Keralan fish curry

A simple fish dish, cooked in a coconut milk masala. This preparation of meen moli is from the Kerala region.
fish in coconut milk being cooked in a kadai
prepare: 15 minutes
cook: 30 minutes
total time: 45 minutes
difficulty: simple
yield: 4 servings
calories: 399 kcal
diet: gluten free
cuisine: Indian, keralan

equipment

  • kadai

ingredients

  • 800 g cod - cut into 5cm cubes

for the masala

to serve

instructions

  • Heat the oil in a kadai or wok over medium heat, until the impurities smoke off and the oil becomes colourless. Remove from the heat and allow the oil to cool before the next step to prevent the spices from burning.
  • Add the turmeric and chilli powder and cook for one minute, using the residual heat in the oil.
  • Return to a medium-low heat and add the onions and sprinkle with salt. Cook for ten minutes or until the onions have softened.
  • Add the ginger and chillies, mix well, and cook for a further two minutes.
  • Add the curry and fenugreek leaves. Mix well.
  • Increase the heat to medium and add the fish. Fry for five minutes,gently tossing to cover the fish.
  • Stir in the coconut milk and bring to a simmer. Cook for five minutes, or until fish is starting to flake and the coconut milk has reduced to a creamy consistency. Add water if needed to maintain this consistency.

to serve

  • Gently stir in the jaggery and coriander.
  • Remove from heat, sprinkle with garam masala and serve.

notes

  • Ling, kingfish or Spanish mackerel or any other firm white fish could be used instead of cod.

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nutrition

Serving: 250 g | Calories: 399 kcal | Carbohydrates: 10 g | Protein: 38 g | Fat: 23 g | Saturated Fat: 11 g | Cholesterol: 86 mg | Sodium: 723 mg | Potassium: 1144 mg | Fiber: 2 g | Sugar: 4 g | Vitamin A: 765 IU | Vitamin C: 68 mg | Calcium: 61 mg | Iron: 3 mg