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Non-vegetarian / मांसाहारी Indian / Kerala Healthy

Kerala Style Meen Moilee – Delicate Coconut Milk Fish Curry

RSFrom the kitchen ofRajnish Saharan

Preparation15 min

Cooking20 min

Serves4

Portion1 bowl (approximately 200g)

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A little about this dish

Kerala Style Meen Moilee is a coastal classic that showcases the gentle poaching of firm fish fillets in a silky first‑press coconut milk. The dish is brightened by slit green chilies, julienned ginger, a dash of turmeric, and a fragrant curry leaf tadka tempered with mustard and cumin seeds. The result is a light, aromatic curry that balances the richness of coconut with the freshness of herbs, offering a clean, wholesome alternative to heavier, oil‑laden fish curries. With minimal oil and no added sugars, this dish delivers a satisfying, low‑calorie meal that still feels indulgent.

01 · Everything you need

Ingredients सामग्री

13 ingredients

500g fish fillets (किंगफिश / पांढरा मासा)

500 gram

240 ml first‑press coconut milk (पहली प्रेस नारियल दूध)

240 ml

240 ml water (पाणी)

240 ml

1/2 tsp turmeric powder (हल्दी पावडर)

0.5 teaspoon

2-3 green chilies, slit (हरी मिरची)

1 inch ginger, julienned (आले)

1 inch

10-12 curry leaves (करी पान)

1 tsp mustard seeds (सरसों के दाने)

1 teaspoon

1 tsp cumin seeds (जीरा)

1 teaspoon

1 tbsp oil (तेल)

1 tablespoon

Salt to taste (नमक)

1 tsp black pepper (काली मिर्च) – optional

1 teaspoon

Fresh coriander leaves for garnish (धनिया पत्ता)

02 · From prep to plate

Make it with care. बनाने की विधि

7 steps

Phase 1: Preparation & Setup

Wash the fish fillets thoroughly, pat dry, and cut into bite‑sized pieces. Slice the green chilies, julienne the ginger, and wash the curry leaves. Measure out all spices and liquids.

Phase 2: Foundation & Initial Cooking

Heat 1 tbsp oil in a wide pan over medium flame. Add mustard seeds and cumin seeds; wait until they crackle. Add the curry leaves, sliced chilies, and ginger, sautéing for 1 minute until fragrant.

Phase 2: Foundation & Initial Cooking

Stir in the turmeric powder and a pinch of salt, cooking for 30 seconds to release the spice aromas.

Phase 3: Core Cooking / Simmering

Add the fish pieces to the pan, gently tossing to coat with the spice mixture. Pour in 240 ml water and 240 ml coconut milk, then bring to a gentle boil.

Phase 3: Core Cooking / Simmering

Reduce the flame to low, cover, and simmer for 10–12 minutes, or until the fish flakes easily with a fork. Keep the heat steady to avoid over‑cooking.

Phase 4: Finishing / Resting

Turn off the flame, sprinkle fresh coriander leaves, and let the curry rest for 2 minutes to allow flavors to meld.

Phase 5: Plating, Serving & Storage

Serve the hot Meen Moilee over steamed white rice or appam. Store any leftovers in an airtight container in the refrigerator for up to 2 days.

🇮🇳 FSSAI™ COMPLIANT

NON-VEG मांसाहारी

✨ With Ma AI™

AI Estimate

Energy 250 kcal

Protein 25g

Carbs 10g

Fat 15g

Sodium 488mg

Potassium 300mg

View Full FSSAI™ Nutritional Facts / पूर्ण पोषण विवरण देखें ▼

NUTRITIONAL INFORMATION

पोषण संबंधी जानकारी • Per Serving Basis

Approx. Serving Size / सर्विंग माप: 1 bowl (approximately 200g)

Servings Per Recipe: Approx. 4

Energy / ऊर्जा 250 kcal (1046 kJ)

13% Adult RDA*

Nutrient / पोषक तत्व	Per Serving	% DV*
Carbohydrates / कार्बोहाइड्रेट	10 g	4%
Total Sugars / कुल शर्करा	2 g	4%
Dietary Fiber / आहारीय रेशा	2 g	7%
Protein / प्रोटीन	25 g	46%
Total Fat / कुल वसा	15 g	22%
Saturated Fat / संतृप्त वसा	3 g	14%
Trans Fat / ट्रांस वसा	0 g	—
Sodium / सोडियम	488 mg	24%
Potassium / पोटैशियम	300 mg	9%

⚠️ Statutory Disclaimer / वैधानिक सूचना:

Nutritional values are computed per serving based on reference composition standards. Individual dietary requirements may vary. Not a substitute for a varied, balanced diet.

* % Daily Values are based on ICMR-NIN 2020 RDA for an adult (2000 kcal).

Note: Nutrition information is automatically estimated with Mabapu Ma AI™. Values are approximate and have not been independently verified.

A little kitchen confidence

Your recipe questions

How long should I let the fish cook in the coconut milk?+

Simmer for 10–12 minutes, or until the fillets flake easily with a fork.

What kind of fish is best for this curry?+

Use firm white fish such as kingfish or whitefish; flaky varieties don’t hold up well.

Can I substitute the coconut milk with another liquid?+

The recipe specifies first‑press coconut milk; swapping it for another liquid will change the flavor and texture.

Meet the recipe’s creator

Rajnish Saharan

As a dentist by profession, I have a deep passion for cooking, especially when it comes to traditional Rajasthani dehati food. I love experimenting with authentic recipes and ingredients to bring out the rich flavors of Rajasthan. My cooking philosophy revolves around using locally sourced ingredients and traditional techniques to create delicious and memorable meals. I'm not a professional chef, but a home cook who enjoys sharing my love for food with others. I cook weekly and share my recipes with anyone interested in exploring the flavors of India.

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