White Fish Molee Recipe

Looking for an easy White fish Molee recipe? Learn how to make White fish Molee using healthy ingredients.


Submitted by astralhippy

Makes 2 servings



A deliscious easy fish curry, gorgeous with plain rice.

Recipe Ingredients for White fish Molee

8 oz Pollock alaskan
1 tablespoon wholewheat flour
2 tablespoons oil
1 onion, sliced
1 garlic clove, chopped
1/2 teaspoon turmeric
2 red pepper hot , finely chopped
1 tablespoon lemon juice
4 fl oz coconut milk
1 salt, season to taste

Recipe Directions for White fish Molee

  1. Coat the fish in the flour.

  2. Heat the oil in a frying pan and fry quickly on both sides, to brown. Remove and drain.

  3. Add the onions and garlic to the pan and fry until soft and golden.

  4. Add the turmeric, chillies, lemon juice, coconut milk and salt to taste. Simmer uncovered for 10 minutes or until thickened.

  5. Add the fish and any juices, spoon over the sauce and cook gently for 2-3 minutes until tender.

Categories

Citrus, Fish, Main Dish, Asian, Braise, Fry

Nutrition Facts
Serving Size 300.6g
Amount Per Serving
Calories
451
Calories from Fat
267
% Daily Value*
Total Fat
29.7g
46%
Saturated Fat
14.7g
74%
Trans Fat
0.0g
Cholesterol
103mg
34%
Sodium
218mg
9%
Potassium
945mg
27%
Total Carbohydrates
16.7g
6%
Dietary Fiber
3.6g
14%
Sugars
7.0g
Protein
31.8g
Vitamin A 10% Vitamin C 124%
Calcium 12% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in sodium
  • Very high in selenium
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement