Meen moilee (Keralan fish curry)

Meen moilee (Keralan fish curry)

Atul Kochhar’s vibrant and flavourful curry uses crisped sea bass and fragrant spices to create a beautiful main meal.

Meen moilee (Keralan fish curry)

  • Serves icon Serves 4
  • Time icon Takes 15 minutes to make, 15 minutes to cook

Atul Kochhar’s vibrant and flavourful curry uses crisped sea bass and fragrant spices to create a beautiful main meal.

Nutrition: per serving

Calories
433kcals
Fat
29.3g (16.6g saturated)
Protein
33.3g
Carbohydrates
9.9g (3.4g sugars)
Fibre
1.3g
Salt
0.3g

Ingredients

  • 1 tbsp vegetable oil
  • 4 sustainably sourced sea bass fillets, cut in half if large
  • Chopped fresh coriander to serve

For the sauce

  • 1 tbsp vegetable oil
  • 8 garlic cloves, minced
  • 20g finely grated fresh ginger
  • 4 green chillies, deseeded and finely chopped
  • 10 fresh curry leaves, finely sliced
  • 200g onion, finely sliced
  • 1 tsp ground turmeric
  • 2 tsp lemon juice
  • 400ml coconut milk
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Method

  1. To make the sauce, heat 1 tbsp oil in a pan, add the garlic, ginger, chillies and curry leaves, then stir until the leaves begin to crackle.
  2. Add the onion and cook over a medium heat for about 5 minutes until translucent. Add the ground turmeric and lemon juice, then stir for 1 minute. Add the coconut milk, bring to the boil and cook for 2 minutes. Season, then set aside.
  3. For the fish, heat the other 1 tbsp oil over a high heat in another frying pan. Season the fish fillets and fry, skin-side down, for 1 minute until the skin is crisp. Turn over and fry for 20 seconds until just cooked. Spoon the sauce into 4 shallow bowls and put a fillet in each one. Garnish with coriander and serve.

Nutrition

Calories
433kcals
Fat
29.3g (16.6g saturated)
Protein
33.3g
Carbohydrates
9.9g (3.4g sugars)
Fibre
1.3g
Salt
0.3g

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