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Easy Fish Molee (South Indian-Style Fish Stew With Coconut)

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $16.42 One serving costs about $16.42 One serving costs about $16.42

$16.42 per serving

5 people like this recipe

5 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 fall,winter,gluten-free,dairy-free,healthy,paleo,primal,pescetarian,gluten free,dairy free,paleolithic,primal,whole 30,pescatarian lunch,soup,main course,main dish,dinner Indian,Asian
spoonacular Score:85%

Spoonacular Score: 85%

 

You can never have too many main course recipes, so give Easy Fish Molee (South Indian-Style Fish Stew With Coconut) a try. This recipe serves 2. One serving contains 1339 calories, 168g of protein, and 62g of fat. For $16.42 per serving, this recipe covers 61% of your daily requirements of vitamins and minerals. It can be enjoyed any time, but it is especially good for Autumn. This recipe from spoonacular user alexsoule requires olive oil, chillies, chilli powder, and tomato. It is a good option if you're following a gluten free, dairy free, paleolithic, and primal diet. From preparation to the plate, this recipe takes roughly 45 minutes. If you like this recipe, you might also like recipes such as Easy Fish Molee (South Indian-Style Fish Stew With Coconut), South Indian fish curry with chickpeas, and Lighter South Indian fish curry.

Fish can be paired with Pinot Noir, Pinot Grigio, and Gruener Veltliner. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Belle Glos Las Alturas Vineyard Pinot Noir. It has 4.6 out of 5 stars and a bottle costs about 35 dollars.

Belle Glos Las Alturas Vineyard Pinot Noir

Located in one of the highest-plantable sites in the Santa Lucia Highlands of Monterey County, this pristine bench offers the Las Alturas Vineyard cool, coastal days with consistent sunshine and a foundation of Gloria sandy loam soil.When planting this 15-acre vineyard, we matched various Pinot Noir clones to individual slopes and soil attributes of the land. Our yields are deliberately kept low in order to preserve the fruit intensity these clonal choices have given us.Very dark burgundy; aromas of black cherry and tilled earth are abundant and a delight for the senses. The palette is full, chewy and rich. It coats the mouth with flavors of berry pie filling, sweet spices, and plum, all encased by a complex textural structure that leads to an elegantly supple finish that calls for another sip.

» Get this wine on Wine.com

Ingredients

Servings:
2 large
2 large white basa fillets
white basa fillets
1.25 tsps
1.25 tsps turmeric powder
turmeric powder
0.5 tsps
0.5 tsps chilli powder
chilli powder
1 Tbsp
1 Tbsp lemon juice
lemon juice
some
some salt
salt
1 Tbsp
1 Tbsp olive oil
olive oil
1 sprig
1 sprig fresh curry leaves
fresh curry leaves
1 tsp
1 tsp mustard seeds
mustard seeds
2 small
2 small red chillies
red chillies
1 medium
1 medium onion
onion
4 large
4 large garlic cloves
garlic cloves
1 inch
1 inch ginger piece
ginger piece
1 can
1 can canned coconut milk
canned coconut milk
1 tsp
1 tsp white vinegar
white vinegar
2 Tbsps
2 Tbsps fresh coriander
fresh coriander
2 Tbsps
2 Tbsps fresh coriander
fresh coriander
1
1  diced tomato
diced tomato
2 large white basa fillets
2 large
white basa fillets
1.25 tsps turmeric powder
1.25 tsps
turmeric powder
0.5 tsps chilli powder
0.5 tsps
chilli powder
1 Tbsp lemon juice
1 Tbsp
lemon juice
some salt
some
salt
1 Tbsp olive oil
1 Tbsp
olive oil
1 sprig fresh curry leaves
1 sprig
fresh curry leaves
1 tsp mustard seeds
1 tsp
mustard seeds
2 small red chillies
2 small
red chillies
1 medium onion
1 medium
onion
4 large garlic cloves
4 large
garlic cloves
1 inch ginger piece
1 inch
ginger piece
1 can canned coconut milk
1 can
canned coconut milk
1 tsp white vinegar
1 tsp
white vinegar
2 Tbsps fresh coriander
2 Tbsps
fresh coriander
2 Tbsps fresh coriander
2 Tbsps
fresh coriander
1  diced tomato
1
diced tomato


Instructions

Cut the fish into four pieces each. Marinate with 1/4 teaspoon of turmeric, chilli powder, salt and lemon juice. In the meanwhile, heat the olive oil. When hot, add the curry leaves and mustard seeds until the latter begins to pop. Add the onion, garlic, ginger and chillies. Cook until the onion is soft and translucent. Now add the remaining one teaspoon of turmeric powder. If it sticks add a bit of the coconut milk and continue to fry for about a minute. Add the remaining coconut milk and tomato. Drop the heat to low and let it come to a boil slowly. Now add the pieces of fish. Cover and cook until the fish is cooked through. Adjust seasoning and add the vinegar. Take off the heat, add the chopped coriander and serve with steamed white rice.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $16.43
Ingredient
2 larges white basa fillets
1.25 teaspoons turmeric powder
½ teaspoons chilli powder
1 tablespoon lemon juice
1 tablespoon olive oil
1 sprig fresh curry leaves
1 teaspoon mustard seeds
2 smalls red chillies
1 medium onion
4 larges garlic cloves
1 inch ginger piece
1 can canned coconut milk
1 teaspoon white vinegar
2 tablespoons fresh coriander
2 tablespoons fresh coriander
1 diced tomato
Price
$27.96
$0.13
$0.04
$0.10
$0.17
$0.09
$0.15
$0.80
$0.24
$0.27
$0.04
$2.44
$0.02
$0.03
$0.03
$0.36
$32.86

Nutritional Information

Quickview
1338 Calories
167g Protein
61g Total Fat
27g Carbs
100% Health Score
Limit These
Calories
1338k
67%

Fat
61g
95%

  Saturated Fat
44g
278%

Carbohydrates
27g
9%

  Sugar
13g
15%

Cholesterol
387mg
129%

Sodium
730mg
32%

Get Enough Of These
Protein
167g
336%

Selenium
314µg
450%

Phosphorus
2106mg
211%

Vitamin B3
32mg
164%

Vitamin C
117mg
142%

Vitamin B6
2mg
137%

Vitamin B12
8µg
137%

Potassium
4716mg
135%

Manganese
2mg
123%

Magnesium
397mg
99%

Folate
248µg
62%

Vitamin B1
0.85mg
56%

Vitamin D
8µg
54%

Vitamin E
8mg
54%

Copper
0.95mg
48%

Iron
8mg
47%

Zinc
5mg
40%

Vitamin B2
0.67mg
40%

Vitamin A
1543IU
31%

Fiber
7g
31%

Calcium
225mg
23%

Vitamin B5
2mg
20%

Vitamin K
20µg
19%

covered percent of daily need

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