Fish in Coconut Gravy

May 24, 2023May 24, 20230 13
Fish in Coconut Gravy - A Delicious and Easy Seafood Dish
in Seafood

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 kg butterfish ( or Pomfret or your choice of skinless white fish )
2 large tomatoes
1 inch cinnamon stick ( optional )
2 cardamom pods ( optional )
10 whole red chilies
5 garlic cloves
1/4 teaspoon turmeric powder
5 green chilies , slit lengthwise
1 cup coconut milk
3 teaspoons lemon juice
2 sprigs curry leaves
1 inch piece ginger , chopped
2 tablespoons oil
1 tablespoon salt

Nutrision Information

Servings Per Recipe
4
Calories
230
Sugar
1g
Fat
17g
Fish in Coconut Gravy, also known as Meen Moilee, is a traditional dish from the southern Indian state of Kerala. It is a mild, yet flavorful dish that is usually served with rice or bread. The main ingredients include white fish, tomatoes, garlic, red chilies, and coconut milk, which are mixed together to create a creamy and delicious gravy. This recipe is easy to make and can be customized to fit your spice preferences. Overall it’s a great meal for seafood lovers who want a healthy and tasty meal.

Instructions

1.Cut the fish into pieces and set aside.
2.In a blender, grind the tomatoes, garlic, red chilies, and turmeric powder to a fine paste. Set aside.
3.Heat oil in a pan, add the cinnamon stick and cardamom pods and fry for a few seconds.
4.Add the curry leaves and green chilies and sauté for a minute.
5.Add the ground paste and sauté for 5-7 minutes, stirring occasionally.
6.Add salt and coconut milk, mix well, and bring to a boil.
7.Add the fish pieces and lemon juice, reduce heat to low, cover and cook for 8-10 minutes or until the fish is cooked through.
8.Serve hot with steamed rice or bread.

PROS

Fish in Coconut Gravy is a tasty and healthy seafood dish that is easy to make and packed with flavor.

The combination of spices, coconut milk and fresh fish makes for an excellent meal that is low in calories.

CONS

This dish requires some preparation, and the ingredients can be pricey depending on the availability of fresh fish.
Additionally, those with a sensitivity to spicy foods may want to steer clear of the red chilies.

HEALTH & BENEFITS

Fish is a great source of protein, omega-3 fatty acids, and essential nutrients such as potassium, calcium, vitamin D, and iron.
Spices such as turmeric and garlic have been shown to have anti-inflammatory properties and to boost the immune system, while coconut milk is rich in healthy fats that can help improve cholesterol levels.

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