Dinner · 30 min · indian

Fish Moilee

Weeknight-friendly Indian cooking: Fish Moilee comes together in 30 minutes with kingfish or cod steaks, coconut milk, and not much else. It is weeknight cooking that still hits your targets — 46 grams of protein per serving. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 1.5 lb Kingfish or cod steaks
• 2 cups Coconut milk
• 1 Onion
• 3 Green chilies
• 1 tbsp Fresh ginger
• 1 tsp Turmeric
• 10 Curry leaves
• 2 tbsp Coconut oil
• 1 tbsp Lemon juice

Steps

1. Rub the fish steaks with turmeric, salt, and half the lemon juice; rest 10 minutes while you prep — this firms the flesh so it survives poaching.
2. Heat the coconut oil and soften the sliced onion, ginger, slit chilies, and curry leaves 5 minutes until the onion turns translucent and sweet.
3. Pour in the thin first-press coconut milk (or half the can thinned with water) and bring to the barest simmer — never a boil, or the coconut splits.
4. Slide in the fish, spoon the sauce over, and poach gently 8 minutes, turning once with a wide spatula.
5. Stir in the thick coconut milk and warm through 2 minutes, still below a simmer.
6. Finish with the remaining lemon juice and taste for salt — moilee should be mild, creamy, and bright, not fiery.
7. Serve with appam or steamed rice to catch every drop of the sauce.

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