Fish forms an important part of our diet. Through out the Coastal lines of India, people depend on seafood diet. Every type of fish is consumed by the rich and poor equally. A staple diet, it forms an important part in providing the necessary nutrition needed for the common man. Kerala and Bengal are the two states which consumes the most fish diet in India, followed by Maharashtra, Orissa, Goa and the like coastal states.
For a common Keralite, fish is indispensible part of his/her life. You will find fish in one form or the other. Poor depend on fish for their nutrients mainly. Fish is one form of food where you get maximum nutrients for your body. Sardines are consumed on a large percentage in our state which is one form of having omega fatty acids. Many of the fishes contain this in large amount along with other nutrients.
This dish which I believe to have originated in the Travancore region, is a the star dish during Xmas and Easter. It is believed to have been brought by the Portuguese when they were in our state for trading spices and aromatics. Cloves and Cinnamon are the main aromatic spices of this dish. I have used a cardamom too to infuse some more flavor and aroma to this dish and also to blind the fishiness of this curry to some extent.
Fish Molie is one dish where an expensive fish is used. Seer/King fish or white Promfets are the choices for this recipe. In king fish, which is also known as king Mackeral is black shaded thrives in Atlantic Ocean. Extensively found in the Indian Ocean, this is one of the fishes which hold a royal status which is equally known for its nutrient content. King fish, which is low in fat, is full of omega – 3 Fatty acids. Packed with vitamin B-12, proteins and selenium, the only disadvantage is that its mercury level is very high. King is more than a lean protein and low in cholestrol.
The omega-3 fatty acids fill a number of essential roles, from regulating inflammation to supporting the structure and function of cells, but they’re best known for their potential to lower your risk of cardiovascular disease. The omega-3s in fish oil — eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA — help lower blood pressure and reduce the amount of triglycerides in your blood, according to the Harvard School of Public Health. The Institute of Medicine established a recommended daily intake for total omega-3 fatty acids of 1.1 grams for women and 1.6 grams for men. Three ounces of kingfish contain 0.34 grams of combined EPA and DHA.
As a group, the B vitamins support your metabolism through their role converting food into energy. Your body also uses niacin to make hormones, while vitamins B-6 and B-12 are essential for synthesizing red blood cells and DNA. Kingfish contains a significant amount of all three vitamins. Based on a 2,000-calorie-a-day diet, a 3-ounce serving provides 44 percent of your daily value of niacin and 22 percent of vitamin B-6. The same portion also supplies 255 percent of your daily value for vitamin B-12.
Your thyroid gland can’t produce hormones that regulate your metabolism if you don’t get enough selenium in your diet. Selenium also strengthens your immune system and helps produce antioxidants that protect cell membranes from damage caused by free radicals. A 3-ounce serving of kingfish supplies 57 percent of your daily value for selenium if you eat 2,000 calories daily. You may get a little more or less according to the number of calories you consume. Kingfish also provides 10 percent of the daily value of iron and potassium.
Kingfish, or king mackerel, is on the list of fish to avoid due to its high levels of mercury. The Environmental Defense Fund states that adult men should eat less than one serving of kingfish a month. The U.S. Food and Drug Administration warns that women who might become pregnant, anyone who is pregnant or nursing, and young children should not eat king mackerel. (input courtesy: https://www.livestrong.com/article/269350-kingfish-nutrition-guide/)
After years of trial and error, this recipe was formed and I have been making this for years now. I wonder how I missed out on such an important dish which is one that can be made without any hurdle. I’m not sure whether the fish is marinated and fried in the original recipe. But I do light marinade and shallow fry it so that the fish is firm and also that fishy smell and taste is reduced maintaining a mild flavor of fish.
The condiments and spices are cooked in water, in my style, whereas it is routinely cooked in second extract of the coconut. Once the broth is flavored with spices, mash it with hand and sieve it and make the curry. A plain thick gravy loaded with flavors bursting in your mouth, this is light on stomach too.
Gravy is thickened with all purpose flour in the traditional format. I’ve used coconut flour along with APF in half the quantity in this recipe. Instead of the second extract of the coconut, I used Coconut milk powder along with the 2 flours. Whisked it up nicely and added to the curry, which will help us in binding the curry rather than splitting when we add the thick coconut milk.
This curry is a match made in heaven when paired with Appam/hoppers, Idiyappam/string hoppers, Pathiri/Rice flour flat bread or even simple steamed rice or ghee rice. So make this Easter special with this coconuty fish molie. Do get in touch with me for sure with your comments, feedback and suggestions.
FOR FISH FRY
Grind everything slightly coarse. Add vinegar, lime juice, turmeric, pepper powder and salt.
Marinate the fish. Rest for half an hour.
Shallow fry till lighlty color changes.
Heat a pan with oil/coconut oil. Add the aromatic spices. Let it crackle.
Add the roughly chopped onions and saute till it turns pink. Add the green chillies and cook further.
Pop in the ginger garlic and cook till aromatic. Throw in the turmeric saute till well done and aromatic.
Add water and salt and simmer. Once it starts boiling, reduce the flame and stick the lid on.
Simmer on low flame till it is reduced to one and half cup. Mash up in between and once cooked well, strain.
Add the reduced stock to a pan. Combine the coconut milk powder, coconut flour and APF with a cup of water forming lump free milk.
Add this to the curry and simmer for 5 minutes. Pop in the fried fish and reduce the flame.
Simmer for 5-7 minutes until all the flavors are infused and blended.
Finally add the thick coconut extract and keep stirring till it starts to boil.
Switch off and take it out of the stove. Serve with hoppers or rice.