Salmon Mollee

Experience the perfect harmony of tropical flavors with Salmon Mollee, a traditional South Indian fish curry that highlights tender salmon fillets simmered in a creamy coconut milk base. Infused with bold spices like turmeric, coriander, and black pepper, and accented by curry leaves, mustard seeds, and a touch of lime juice, this dish delivers a delightful balance of warmth and tang. The addition of thin and thick coconut milk layers the curry with a silky richness, while ingredients like ginger, garlic, green chilies, and tomatoes add depth and vibrancy. Ready in under an hour, this crowd-pleaser pairs beautifully with steamed rice, fluffy appams, or soft naan for a comforting, flavorful meal that’s sure to impress. Perfect for seafood lovers and those craving authentic Kerala cuisine!

Nutriscore Rating: 66/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams Salmon fillets
• 1 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Coconut oil
• 1 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 1 large Onion (thinly sliced)
• 3 pieces Green chilies (slit lengthwise)
• 2 cloves Garlic (minced)
• 1 teaspoon Ginger (grated)
• 1 medium Tomato (chopped)
• 1 teaspoon Coriander powder
• 1 teaspoon Black pepper powder
• 1 cup Coconut milk (thin)
• 1 cup Coconut milk (thick)
• 1 tablespoon Lime juice
• 2 tablespoons Fresh cilantro (chopped)

Directions

Step 1

Rinse the salmon fillets and pat them dry. Cut them into medium-sized pieces. Marinate with 1/2 teaspoon turmeric powder and 1/2 teaspoon of salt. Set aside for 15 minutes.

Step 2

Heat coconut oil in a large pan over medium heat. Add mustard seeds and let them splutter. Then, add curry leaves and sauté for 30 seconds.

Step 3

Add the sliced onion and cook until softened and slightly golden, about 5-7 minutes. Add the slit green chilies, minced garlic, and grated ginger. Sauté for an additional 2 minutes until fragrant.

Step 4

Stir in the chopped tomato and cook until it breaks down and turns mushy, about 3-4 minutes.

Step 5

Add the coriander powder, remaining turmeric powder, black pepper powder, and a pinch of salt. Mix well and cook for 1 minute.

Step 6

Pour in the thin coconut milk and bring it to a gentle simmer. Add the marinated salmon pieces carefully, ensuring they are submerged in the liquid. Cover and simmer for about 7-10 minutes or until the salmon is cooked through.

Step 7

Gently stir in the thick coconut milk and simmer for another 2 minutes. Do not let it boil to prevent curdling.

Step 8

Turn off the heat and mix in the lime juice. Garnish with fresh cilantro.

Step 9

Serve hot with steamed rice, appams, or naan.

Nutrition Facts

Serving size	(1373.1g)

Amount per serving	% Daily Value*
Calories	1986.7

Total Fat 153.2g	0%
Saturated Fat 90.2g	0%
Polyunsaturated Fat 0.5g
Cholesterol 200mg	0%
Sodium 2856.5mg	0%
Total Carbohydrate 52.7g	0%
Dietary Fiber 17.8g	0%
Total Sugars 21.8g
Protein 115.6g	0%

Vitamin D 0IU	0%
Calcium 177.4mg	0%
Iron 15.8mg	0%
Potassium 1614.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 67.2%

Protein: 22.5%

Carbs: 10.3%