Last updated on September 8, 2023
After devouring this dish, I couldn’t help but give it the top spot on my list of favorite fish recipes. Inspired by the traditional Fish Molly (otherwise spelled as Molee) from Kerala, South India, I put my own spin on it by omitting the tomatoes. If you’re a fish lover seeking a low-carb and easy alternative, try this Keto parallel of Fish Molly recipe.
This dish needs no elaborate introduction for two reasons: it’s absolutely delicious and comforting in its Indian flavors, and it’s incredibly forgiving to cook. Even my teenage daughter could handle making it!
Also Try: Keto Fish Recipes Selected By Priya Dogra.
I prepared this delightful dish last Sunday and served it to my daughter with rice. To my surprise, she adored it, which is a major victory considering her usual aversion to fish.
You can enjoy this fish delicacy as a soup or pair it with Keto buns or bread. I personally savored it as a soup, and it kept me satiated for hours. It’s worth mentioning that the amount of coconut milk required will vary depending on the type you use.
For this recipe, I used Dabur Homemade Coconut Milk, and 100ml proved to be more than sufficient to create a delectable gravy for 500gms of fish. I diluted 100ml of coconut milk with an equal amount of water for the perfect consistency.
Indulge in this tantalizing Keto Fish Molly and savor the rich flavors that will transport your taste buds to the enchanting coastal region of Kerala.
Keto Fish Molly Recipe
- flat pan
- 500 gms Rohu Fish without bones
- 50 gms Onions finely chopped
- 1 tsp Ginger paste
- 2 Green Cardamom small
- 1 tsp Garlic paste
- ½ tsp Cinnamon powder
- ½ tsp Cloves powder
- 1 tsp Black Pepper powder
- 1 tsp Turmeric / Haldi powder
- 1 tbsp Vinegar or Juice of 1 lime
- 10 tsp Coconut oil
- 100 ml Coconut Milk
- Salt / Pink Salt to taste
- A few curry leaves (optional)
- 2 slit Green Chillies (optional)
- Wash the fish and pat dry.
- In a flat pan put half the coconut oil and heat it. Place the fish pieces on the pan and start frying.
- After three to four minutes turn their side.
- Keep frying on medium heat, till the fish gets a nice golden color on the outside. Switch off the heat and keep aside.
- In a thick bottom pan, now heat the rest of the coconut oil. Keep the spices ready.
- Add the cardamom, cinnamon and cloves fry for thirty seconds. Add the slit green chilies and curry leaves, if you have them.
- Next add the ginger and garlic paste, and fry till it looks cooked.
- Add the onions next and fry till they become dark pink.
- Once the masala looks well cooked, in about three to four minutes, add the coconut milk and raise the heat.
- The coconut milk needs to be thin, so dilute it with enough water if required.
- Once the coconut milk starts boiling, lower the heat and drop the fried fish in it.
- Cook covered for about three to five minutes, check the salt and switch off the heat.
- The recipe makes more than enough for two. In fact if you are on low calories it can be stretched to three servings too.
- Calories -592
- Fat- 43 g
- Net Carbs – 4 g
- Proteins – 46 g