Low Fat Fish Moilee (Kerala-style Fish Stew)
This is a healthy and flavorful recipe for Fish Moilee, a popular Kerala-style fish stew. The recipe is low in calories and fat, making it a great option for those on a diet or trying to eat healthy. The fish is cooked in a coconut milk-based broth, which is seasoned with Indian spices and herbs. This dish is gluten-free and can be served with a side of steamed rice or bread for a complete meal. However, people with fish allergies should avoid this dish.
Allergen Information: Contains Fish Allergy
Nutrition Facts
Per serving
Energy
182 kcal
Protein
16 g
Carbs
23 g
Fat
11 g
Fiber
1 g
Ingredients
Ari fish
200 gms (200g)
Onion Finely Chopped
0.5 medium cup (75g)
Ginger Paste
1 tsp (5g)
Garlic paste
1 tsp (5g)
Turmeric powder
0.25 tsp (1.25g)
Coriander Powder
1 tsp (2g)
Red chilli Powder
1 tsp (2g)
Common salt
0.5 tsp (2.5g)
Coconut Milk
0.5 small glass (100g)
Mustard seeds
0.5 tsp (2.5g)
Coconut Oil
1 tsb (5g)
Chopped Green Chilli
1 tsp (2g)
Plain Water
2 medium glass (500g)
Instructions
Preparation
-Wash, clean and cut fish into pieces.
Cooking Steps
Heat coconut oil in a pan over medium heat. Add mustard seeds and let them splutter.
Add sliced onions, green chili, ginger paste, and garlic paste. Sauté until the onions turn translucent.
Add turmeric powder, coriander powder, cumin powder, red chili powder, and salt. Stir well.
Add coconut milk and water. Mix well and bring to a simmer.
Add fish pieces to the pan and mix well. Cover the pan and let it simmer for 10-15 minutes until the fish is cooked through.
Serve hot.
NotesNutritional values are approximate and may vary depending on the specific ingredients used.
Community Reviews & Results
Poonam Nath Dutta
"Tried this earlier today, and it was light on digestion while being super quick to cook. The ingredient ratio is spot on, giving it a rich and authentic taste. Giving this five stars for ease of prep and fantastic taste!"
Karan Menon
"My dietitian recently added this to my plan, and this version of Low Fat Fish Moilee (Kerala-style Fish Stew) is so much better than restaurant style. The ingredient ratio is spot on, giving it a rich and authentic taste. Giving this five stars for ease of prep and fantastic taste!"
Kavita Menon
"Including this in my weekly meal plan, and Low Fat Fish Moilee (Kerala-style Fish Stew) fits my dietary needs perfectly without feeling like compromise food. It has just the right amount of seasoning to keep things light yet tasty. Will be making this again very soon."
Nikhil Nath Agarwal
"Decided to cook this yesterday evening, and preparing this Low Fat Fish Moilee (Kerala-style Fish Stew) was completely hassle-free. The texture was amazingly soft, aromatic, and very satisfying. Will definitely keep this in my regular rotation."