Meen Pollichathu (Kerala Fish Parcels in Spiced Onion Masala)
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Ingredients
- 4 sea bass fillets
- 2 onion, finely sliced
- 2 tomatoes
- 1 tbsp keralan curry powder
- 1 tsp ground turmeric
- 10 g fresh ginger
- 3 garlic cloves
- 10 curry leaves
- 2 tbsp coconut oil
- 1 tbsp tamarind paste
Nutrition (per serving)
- Calories
- 246 kcal
- Protein
- 25.9 g
- Carbohydrate
- 11.1 g
- of which sugars
- 6.9 g
- Fat
- 10.5 g
- of which saturates
- 6.4 g
- Fibre
- 2.6 g
- Salt
- 0.24 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Heat the oven to 180C (160C fan, gas 4).
- 2
Rub the sea bass fillets with half the ground turmeric and set aside.
- 3
Heat the coconut oil in a pan, add the sliced onion and fry for 8 minutes until softened.
- 4
Add the garlic, ginger and curry leaves, and fry for 2 minutes, then stir in the keralan curry powder, remaining turmeric, chopped tomatoes and tamarind paste, and cook for 5 minutes until thickened.
- 5
Lay each fish fillet on a square of foil, spoon the onion mixture over the top, and fold the foil into a sealed parcel.
- 6
Put the parcels on a baking tray and bake for 15-18 minutes until the fish is cooked through and flakes easily.
- 7
Open the parcels carefully and serve hot with rice.
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