Kerala Fish Molee
A delicately spiced and creamy fish curry from the heart of Kerala. Tender fish steaks are simmered in a fragrant coconut milk gravy, making it a perfect, mild curry to enjoy with appam or steamed rice.
For 4 servings
Marinate the fish
- Clean the fish steaks and pat them dry with a paper towel.
- In a bowl, combine 1/2 tsp turmeric powder, 1/2 tsp black pepper powder, 1/2 tsp salt, and 1 tbsp lemon juice to form a paste.
- Gently coat each fish steak with this marinade and let it rest for 15 minutes.
Shallow fry the fish
- Heat 3 tbsp of coconut oil in a wide, heavy-bottomed pan or kadai over medium heat.
- Carefully place the marinated fish steaks in the pan. Fry for 2-3 minutes on each side until they are lightly golden. The fish should be about 70% cooked.
- Remove the fish from the pan and set aside on a plate.
Prepare the gravy base
- In the same pan with the remaining oil, add the sliced onions, julienned ginger, sliced garlic, slit green chilies, and curry leaves.
- Sauté on medium-low heat for 5-6 minutes, stirring occasionally, until the onions become soft and translucent but not browned.
Add spices and thin coconut milk
- Lower the heat and add the remaining 1/4 tsp turmeric powder, 1 tsp coriander powder, and 1/2 tsp black pepper powder. Sauté for about 1 minute until the raw smell of the spices disappears.
- Pour in the thin coconut milk and add 1 tsp of salt. Stir well to combine and bring the gravy to a gentle simmer.
Simmer the fish in the gravy
- Gently place the fried fish steaks and the round tomato slices into the simmering gravy.
- Cover the pan and cook on low heat for 5-7 minutes. This allows the fish to cook through and absorb the flavors of the gravy. Avoid stirring vigorously to prevent the fish from breaking.
Finish with thick coconut milk
- Turn the heat to the absolute lowest setting. Pour in the thick coconut milk and sprinkle the garam masala over the top.
- Gently swirl the pan to mix everything. Heat for just 1-2 minutes until the gravy is warm. Crucially, do not let it boil, as the thick coconut milk can curdle.
- Turn off the heat and stir in the remaining 1 tbsp of lemon juice.
Rest and serve
- Let the curry rest, covered, for at least 10-15 minutes. This allows the flavors to meld and deepen.
- Serve the Kerala Fish Molee hot with appam, idiyappam (string hoppers), or steamed rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Do not over-fry the fish, as it will continue to cook in the gravy and can become tough.
- 2Never boil the curry after adding the thick coconut milk, as it can split and ruin the texture.
- 3Using fresh homemade coconut milk will give the most authentic and delicious flavor.
- 4Adjust the number of green chilies to control the spice level. Slitting them releases more heat than keeping them whole.
- 5Firm white fish like Kingfish (Surmai), Seer Fish, Pomfret, or Pearl Spot (Karimeen) hold their shape well in this curry.
Adapt it for your goals.
Vegetarian/Vegan
Replace the fish with firm tofu, paneer, or vegetables like potatoes, cauliflower, and green peas. Follow the same steps, pan-frying the tofu/paneer first.
Different SeafoodDifferent Seafood
This recipe works wonderfully with prawns (shrimp). Reduce the simmering time slightly as prawns cook faster than fish steaks.
Spicier VersionSpicier Version
For more heat, add an extra green chili or two. You can also add a pinch of red chili powder along with the other spices in step 4.
Creamier GravyCreamier Gravy
For an even richer gravy, you can add a tablespoon of cashew paste (soaked cashews ground to a fine paste) along with the thin coconut milk.
Why this is on our healthy list.
Heart & Brain Health
Kingfish is rich in Omega-3 fatty acids, which are essential for reducing inflammation, supporting cardiovascular health by lowering blood pressure, and promoting optimal brain function.
Natural Anti-Inflammatory
The use of spices like turmeric (containing curcumin), ginger, and garlic provides potent anti-inflammatory and antioxidant benefits, helping to combat oxidative stress in the body.
Source of Healthy Fats
Coconut milk is a good source of Medium-Chain Triglycerides (MCTs), a type of fat that is more easily digested and converted into energy by the body compared to other fats.
Frequently asked questions
Yes, in moderation. It's a good source of high-quality protein and heart-healthy omega-3 fatty acids from the fish. The spices like turmeric and ginger offer anti-inflammatory benefits. However, coconut milk is high in calories and saturated fat, so portion control is recommended for a balanced diet.