Eurasian Fish Stew - Fish Molee Recipe

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Ingredients:

Serving

6 oz piece of boneless salmon or 6 oz a firm flaky white fish
curry leaf
1 piece pandan leaf
6 cm ginger
2 cm turmeric, fresh
6 garlic cloves, peeled and smashed
1 small red pepper ( capsicum)
1 red onion, cut into rings (medium size)
1 cayenne , chili for heat
salt
pepper
1/2 tsp chicken bouillon powder
1 1/2 cups coconut milk
1 lime

Directions:

Ensure the fish is dry. Wipe with kitchen napkins. Salt and pepper each side of the fish with a sprinkle of each.
Heat the oil in the pan on high heat until smoking.
Put the fish in the pan and sizzle until it browns a little on each side. Chuck in the curry leaves as well. Make sure you don’t cook the fish through. 30 secs should be enough. Plate.
Turn the fire down and saute the garlic, ginger, onions, turmeric, pandan leaf, chilli until fragrant. Put in the coconut milk or the milk/healthier option and throw in the capsicum and if using, the egg plant, and french beans.
Cover and stew until the milk reduces a bit and egg plant and french beans are cooked.
Put in the fish and curry leaves and baste then warm through.
Squeeze in the lime juice. The sour shouldn’t dominate but should calm the sweetness of the coconut milk and pandan leaf.
Serve with HOT rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	306.79 Kcal (1284 kJ)
Calories from fat	215.71 Kcal
		% Daily Value*
Total Fat	23.97g	37%
Cholesterol	19.58mg	7%
Sodium	135.1mg	6%
Potassium	496.96mg	11%
Total Carbs	14.97g	5%
Sugars	4.01g	16%
Dietary Fiber	3.22g	13%
Protein	12.27g	25%
Vitamin C	33mg	55%
Iron	2.3mg	13%
Calcium	164.7mg	16%

Amount Per 100 g
Calories	165.52 Kcal (693 kJ)
Calories from fat	116.38 Kcal
		% Daily Value*
Total Fat	12.93g	37%
Cholesterol	10.57mg	7%
Sodium	72.89mg	6%
Potassium	268.12mg	11%
Total Carbs	8.08g	5%
Sugars	2.16g	16%
Dietary Fiber	1.74g	13%
Protein	6.62g	25%
Vitamin C	17.8mg	55%
Iron	1.3mg	13%
Calcium	88.9mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.5

Points
9

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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