Warm and Tote White Fish Recipe

Healthy Fish Recipes – Spiced White Fish Cooked in Coconut

Healthy Fish RecipesSpiced White Fish Cooked in Coconut – Our Indian Cuisine recipe wagon presents a meal you can take to work or to school.  Our recipes are quick, easy and less than 30 minutes to cook.  Cook our recipes the night before, refrigerate and pack for the next day.  Or, on the other hand, you can make our meals and freeze them for next week.  Our special today is Spiced White Fish Cooked in Coconut

HEALTHY FISH RECIPES – Spiced White Fish Cooked in Coconut (Meen Molee)

The combination of the coconut and Tamarind gives this dish a distinctive sweet and sour flavor that is typical of Kerala, in the south of India.

2 tablespoons Tamarind pulp

1 teaspoon ground cumin

A pinch chili powder

1 teaspoon ground coriander

¼ teaspoon Tumeric

2 tablespoons vegetable oil

¼ teaspoon salt

10 ounces lemon sole fillets, skinned trim, and cut into 3 inch pieces

4 garlic cloves, chopped

3 ½ tablespoons crumbled creamed coconut 


the Tamarind pulp in a small bowl, pour boiling water to cover, allow to set 10 minutes. Use a wooden spoon, push the pulp and free the seeds and strands, then sift through a strainer to a bowl, pressing with the back of the spoon. Discard the pulp. Brent. Bring 1 cup water to a boil.


the Tumeric and salt over the fish. Fold the coriander, cumin,  chili powder, and boiling water into the tamarind juice, then set aside. Heat the oil in large skillet over medium heat. Add the fish, saute 3 to 4 minutes, turn intermittently, take care not to disrupt the pieces. Remove the fish from the pan, set aside.


the heat. Add the garlic to the remaining oil in the pan, and fry, stirring, 30 seconds, or until golden. Do not burn. Return the fish to the pan stirring the cream coconut, Tamarind liquid and ¼ cup boiling water. Simmer 3 to 4 minutes until the flavors meld and the fish is cooked through and flakes easily. Served with plain Basmati Rice.

Happy Eating !


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