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Greatest plates · Main
Keralan Fish Moilee with Rice
A gentle South Indian curry of firm white fish poached in a fragrant coconut and turmeric sauce, lifted with ginger, green chilli and curry leaves. Served over fluffy basmati rice, it's a full, comforting dinner that's light but properly satisfying.
Serves 4Prep 20 minCook 30 minwhite fish
Containsfish
Protein 26%Carbs 39%Fat 35%
About 574 kcal a serve — 38 g protein, 56 g carbs, 22 g fat. Each segment is that macro's share of the calories, within about 10%.
Ingredients
Serves 4
Method
Season the fish
prepPat the fish chunks dry and toss them with the turmeric and the salt. Set aside while you get everything else going.
In a bowlFish →
the fish, the turmeric, the salt
Cook the rice
carbAdd the rinsed basmati and water to a saucepan with a pinch of salt. Bring to the boil, then cover, drop to low and cook 12 minutes. Turn off the heat and let it steam, lid on, for 10 minutes before fluffing with a fork.
In a saucepanRice →
the rice, the water
Fry the aromatics
aromaticsHeat the coconut oil in a wide, deep frying pan over medium heat. Add the onion and cook 6-8 minutes until soft and pale gold. Stir in the ginger, garlic, green chillies and curry leaves and fry 2 minutes until fragrant.
In the panSauce →
2 tbsp oil, 1 onion, the ginger, 3 garlic, 2 chillies, curry leaves
Build the sauce
simmerStir in the remaining 1/2 tsp turmeric and cook 30 seconds. Pour in the coconut milk and water, add a good pinch of salt and bring to a gentle simmer. Let it bubble softly for 3-4 minutes to come together.
In the panSauce →
1/2 tsp turmeric, the coconut milk, the water
Poach the fish
poachSlip the fish chunks into the simmering sauce in a single layer, tuck in the tomato wedges, and spoon a little sauce over the top. Cover and poach gently for 6-8 minutes until the fish is just cooked and flakes easily. Don't stir hard or it will break up.
In the panSauce →
the fish, 1 tomato
Finish and serve
serveSqueeze over the lime juice and taste for salt. Spoon the fish and plenty of coconut sauce over the fluffy rice and serve straight away.
In the panSauce →
1/2 lime
Cook's noteUse any firm fish that holds its shape — kingfish or blue-eye trevalla also work well. Keep the heat gentle once the fish goes in; a hard boil will split the coconut milk and break the fish.
Estimated per serve
574 kcal · 38 g protein · 56 g carbs · 22 g fatestimates, within ~10%
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