Recipes · Indian · Seafood
Fish Molee (Kerala Coconut Fish Curry)
One serving has 656 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (160%), selenium (108%), manganese (89%), vitamin D (D2 + D3) (78%), phosphorus (72%) and pyridoxine (67%). Ready in 30 minutes.
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- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (417 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 160 g Spanish mackerel, raw
- 1 g Turmeric
- 1.2 g Salt
- 8 g Lime juice
- 12 g Vegetable oil
- 70 g Onions, raw
- 6 g Ginger, fresh
- 5 g Garlic, raw
- 8 g Chili peppers, green, raw
- 0.3 g Bay leaves
- 0.5 g Black pepper
- 140 g Coconut milk, canned
- 5 g Vinegar, white
Method
- Rub the fish pieces with half the turmeric, a pinch of the salt and half the lime juice; marinate 10 minutes.
- Heat the oil in a wide pan over medium heat and sear the fish about 1 minute per side just to seal it, then lift out.
- In the same pan, soften the sliced onion, ginger, garlic and green chili with the bay leaf (a stand-in for curry leaves) over medium-low heat 5-6 minutes without browning.
- Stir in the remaining turmeric, pour in the coconut milk and bring to a very gentle simmer, never a hard boil, or it may split.
- Slide the fish back in and poach gently 6-8 minutes until it flakes easily and reaches 63 °C (145 °F) inside; season with the remaining salt, pepper and lime juice.
- Stir in the vinegar off the heat and serve warm with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 656 kcal | 31% |
| Carbohydrates | 15.8 g | |
| Water | 306 mL | |
| Fiber | 2 g | 7% |
| Protein | 35.3 g | 73% |
| Tryptophan | 0.4 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 3 g | |
| Methionine | 0.98 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 52.2 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 10.1 g | |
| Docosahexaenoic Acid (DHA) | 1.6 g | |
| Eicosapentaenoic Acid (EPA) | 0.53 g | |
| Omega-6 | 6.6 g | |
| Saturated | 31.3 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 122 mg | |
| Calcium | 78.5 mg | 8% |
| Copper | 0.49 mg | 54% |
| Iron | 6.4 mg | 36% |
| Magnesium | 134 mg | 43% |
| Manganese | 1.6 mg | 89% |
| Phosphorus | 502 mg | 72% |
| Potassium | 1,235 mg | 26% |
| Selenium | 59.7 µg | 108% |
| Sodium | 583 mg | |
| Zinc | 1.9 mg | 23% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 4.8 mg | 35% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 0.87 mg | 67% |
| Folate (vitamin B9) | 38.8 µg | 10% |
| Cobalamin (vitamin B12) | 3.8 µg | 160% |
| Choline | 102 mg | 24% |
| Vitamin A | 68.3 µg | 10% |
| Vitamin C | 33 mg | 44% |
| Vitamin D (D2 + D3) | 467 IU | 78% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 24.7 µg | 27% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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