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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 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,pescetarian,gluten free,dairy free,whole 30,pescatarian lunch,soup,main course,main dish,dinner
spoonacular Score:88%

Spoonacular Score: 88%

 

Easy Fish Molee (South Indian-Style Fish Stew With Coconut) is a gluten free, dairy free, whole 30, and pescatarian recipe with 2 servings. One portion of this dish contains approximately 168g of protein, 62g of fat, and a total of 1339 calories. For $16.42 per serving, this recipe covers 61% of your daily requirements of vitamins and minerals. It is brought to you by Foodista. If you have basa fillets, lemon juice, chillies, and a few other ingredients on hand, you can make it. 5 people have tried and liked this recipe. Only a few people really liked this main course. It is perfect for Autumn. From preparation to the plate, this recipe takes about about 45 minutes. Overall, this recipe earns an amazing spoonacular score of 88%. If you like this recipe, you might also like recipes such as Kerala Fish Curry (meen Molee), Mambazham Morekozhambu: South-indian Mango And Coconut Stew, and baked fish Indian style.

Fish can be paired with Pinot Grigio, Gruener Veltliner, and Pinot Noir. 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. The Casa Catelli Pinot Grigio with a 4.2 out of 5 star rating seems like a good match. It costs about 8 dollars per bottle.

Casa Catelli Pinot Grigio

It has a straw yellow color. On the nose it has floral notes with hint of dry hay and fresh lemon. On the palate it has a soft citrus flavor with hints of crusty bread and acacia honey. Indeed, well balanced and pleasant to drink with and without food.

» Get this wine on Wine.com

Ingredients

Servings:
2 large
2 large white cod fillets
white cod 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
ginger
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
1
1  diced tomato
diced tomato
2 large white cod fillets
2 large
white cod 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
1 inch
ginger
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
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: $16.47
Ingredient
2 larges white cod 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
1 can canned coconut milk
1 teaspoon white vinegar
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
$0.46
$32.93

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Keeping ginger on hand all the time doesn't mean you have to buy bottled ginger. Instead, freeze fresh ginger whole and grate what you need while its still frozen.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

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

Fat
61g
95%

  Saturated Fat
44g
279%

Carbohydrates
27g
9%

  Sugar
13g
15%

Cholesterol
387mg
129%

Sodium
633mg
28%

Get Enough Of These
Protein
167g
336%

Selenium
314µg
450%

Phosphorus
2105mg
211%

Vitamin B3
32mg
164%

Vitamin C
117mg
142%

Vitamin B6
2mg
137%

Vitamin B12
8µg
137%

Potassium
4714mg
135%

Manganese
2mg
122%

Magnesium
397mg
99%

Folate
247µg
62%

Vitamin B1
0.85mg
56%

Vitamin D
8µg
54%

Vitamin E
8mg
54%

Copper
0.95mg
48%

Iron
8mg
46%

Zinc
5mg
40%

Vitamin B2
0.67mg
40%

Fiber
7g
31%

Vitamin A
1516IU
30%

Calcium
225mg
23%

Vitamin B5
2mg
20%

Vitamin K
18µg
18%

covered percent of daily need

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