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Fish Moilee
Meen Moilee, the actual common name of this dish very popular in the state of Kerala. Meen means Fish in Malayalam. Fish Moilee, a recipe from coastal Kerala is a very lightly spiced coconut milk based stewed fish. Kerala having a long coastline and a strong fishing industry has majorily contributed to various fish based delicacies among the Christian and Muslim community in particular.
 
Seafood is very popular in Kerala and is not missed for a single meal. Some of the popular fish dishes are the Karimeen (fried fish), Meem vevechathu (fish cooked in fiery red chilly sauce) and Fish Moilee. A large variety of fishes are available in the markets of Kerala. Pomfret would be best for the Fish Moilee. Kerala also known as God’s own country is extremely rich for the coconut trees and spices grown.
 
The delicious cuisine of Kerala is one of the main attractions. Coconut is one of the main ingredients in most of the dishes in the Kerala cuisine. Fresh grated coconut is used for garnishing, coconut milk or paste is used for thickening the gravies and coconut oil used for cooking. Fish Moilee has its roots in the Western Coast, but surprisingly it’s quite different from rest of the Coastal recipes.
 
It uses only the Coconut milk and not the grated coconut, no Coriander and Cumin. No souring agent like Tamarind, Green Mango Kokum or even Vinegar, hotness is  restricted to green chilli pepper, black pepper and ginger only, Moilee clearly states that it belong to a different class and genera of cooking. Little fact finding shows that it’s a Syrian Christian inspired stew that originated in coastal Kerala couple of hundred years back.
 
Interesting the history says that most of the people know that the cuisine of Kerala is rich in spices and extremely hot. Many years back during the colonial days when Portugese came to the God’s own country, they were served an extremely spicy dish which was too hot for them to handle.
 
This is when Moily, a local lady added coconut milk to the dish and made the dish palatable for the foreigners and the dish got its legend name of Meen (Fish) Moilee. For preparing the Fish Moilee, place the fish in a bowl add turmeric powder and salt. Squeeze lime juice over the fish and mix well. Leave to marinade for 20 minutes. Heat oil in a deep sauce pan over a medium flame and fry the fish till half cooked and remove in a plate and keep aside. Add little mustard seeds, cumin seeds, chopped onions and green chilli, freshly crushed ginger and garlic and curry leaf to the oil.
 
Mix and sauté the onions till it become soft and translucent. Do not brown the onions. Stir constantly until onions are transparent. Add turmeric powder, black pepper powder and enough thin coconut milk to cover the ingredients in the pan.Do not add the thick coconut milk yet, as it will curdle. Add the fish and a pinch of salt.
 
Bring to the boil and immediately turn the heat down and simmer gently for 6-7 minutes until cooked. Add the quartered tomato. Do not add tomatoes at the beginning as they will cause the curry to curdle because of their acidity. Lastly add the thick coconut milk and allow boiling for just 2 minutes in slow flame.
 
Garnish with sliced tomatoes and serve with steamed basmati rice. The subtle flavors of the fish, curry leaves, black pepper combined with coconut milk is truly awesome. Fish Moily is best enjoyed with steamed rice, Appams, or home made pancakes (dosas). As you will notice this is a really simple dish to cook (as are most Indian dishes) and takes no time to get to the table. An ideal recipe to impress the whole family with a sumptuous meal!

Recipe: Fish Moilee

Summary: Fish Moilee Recipe

Ingredients:

  1. Cardamom - 3 - number
  2. coconut milk
  3. coriader powder - 1 -tsp
  4. curry leaves -2 - springs
  5. Fennel seeds - pinch
  6. fish - 1000 - grams
  7. garlic cloves - 5 - number
  8. Ginger - 1 - number
  9. Green Chillies - 4 - number
  10. lime - 1 - number
  11. oil coconut -2 -tbsp
  12. onion -1- number
  13. pepper powder -1 - tsp
  14. salt - as needed
  15. turmeric powder - 1/2 - tsp

Instructions:

  1. In a bowl add turmuric,salt,pepper powder, lime juice,oil mix well then add fish pieces mix well again keep a side.to make coconut milk, take the broken coconut and peel the brown skin of the coconut meat and cut into small pieces and blend into a fine paste then pour one glass of boiling water and keep a side for 30min, then filter and take out the milk.
  2. First in a pan add oil,miranated fish pieces and cook for 5 min on  both the side and keep a side. In the same pan add oil,mustard,crush some cardamom,ginger,garlic and add, oinion,curry leaves,green chillies,salt, cook for few min then add coriander powder,feenel powder, coconut milk 1/2 the quantity, mix well and bring it boil then add fish pieces if required add salt, then a tamatoes cut, cook for 2min, then add the another 1/2 of coconut milk bring to boil cook for 3min and switch off the flame. serve with rice.

Cooking time (duration): 25

Number of servings (yield): 4

Meal type: lunch

My rating: 5 stars:  ★★★★★ 1 review(s)

 

Always its good to give healthy diet and Fish and seafood should form a major part of any healthy diet. It is an excellent source of protein, a vital source of essential fatty acids and contains a wide variety of vitamins and minerals.

It is also low in calories, which makes it perfect for any weight loss eating plan. The Vitamin content of fish varies according to species. Cod and haddock are rich in Vitamins A and D, while tuna is rich in Vitamin D and B12. Salmon and trout are rich in Vitamins A, B12 and D.

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