India Fish Moolie (Fish Stew)
Fish moolie is a spicy fish dish made with coconut milk and spices. Coconut milk is a nourishing and healing food that brings out the subtle flavors of the spices, while its natural creaminess lends a gentle texture to the dish. Serve this South Asian stew with basmati rice and mango chutney or peach salsa. Recipe Servings: Serves 4
Prep Time
10 minutes
Cook Time
15 minutes
Total Time
25 minutes
Vegetarian
Vegan
Gluten Free
Dairy Free
Kosher
Halal
Ingredients
- 1 lb (453 g) fish fillet
- 1 tsp (5 ml) turmeric
- 1 1/2 tsp (7.5 ml) salt
- 2 Tbsp (30 ml) coconut oil
- 1/2 tsp (2.5 ml) mustard seeds
- 2 Tbsp (30 ml) chopped garlic
- 2 Tbsp (30 ml) chopped fresh ginger
- 1 medium red onion, chopped
- 1 large tomato, chopped
- 1 Tbsp (15 ml) curry powder
- 1 1/2 cups (350 ml) coconut milk
- 1/2 cup (120 ml) water
- 1 Tbsp (15 ml) fresh lime or lemon juice
Directions
- Rub turmeric and 1/2 teaspoon (2.5 ml) salt onto the fish fillets.
- Heat coconut oil on high. Fry mustard seeds until they pop.
- Add garlic, ginger, onion, tomato, and lime juice. Fry for 3 minutes.
- Add curry powder.
- Reduce heat to medium-low. Add coconut milk and water. Simmer for 4–5 minutes, until mixture thickens.
- Add fish fillets and simmer for 3–4 minutes until cooked. Do not overcook fish or it will get rubbery.
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