Salmon and Coconut Curry

Salmon and Cocnut curry

Mean Molly - Food for mind and body! This is a lightly spiced recipe with many variations, common in southern India and south east Asia. The name is derived from “moilee” - a stew with coconut and “meen” - fish. Somewhere along the line this got christened Mean Molly in our house. However there is nothing mean about this dish – its packed with nutrients for the heart, brain and general well being. Salmon contains Vitamin B12, selenium and potassium aplenty and its rich in omega 3 oil, an essential fatty acid that is good for your heart! Coconut contains Vitamins A and E and combined with other nutrients these work together to reduce the levels of cholesterol and can help the body burn fat. Tumeric is the big buzz word at the moment too, natures own body cleanser. It would be perfectly possible to make a variation of this dish using coconut milk only, but the addition of coconut flesh gives the sauce more body. I have used whole spices here but if you dont have a grinder or are short of time its fine to use your favourite curry mix. I have also added tomato for a bit of colour. You could use any firm fleshed white fish too but if the sea has been unkind its always useful to have some organic salmon fillets in the freezer. This is a quick to cook dish and served with just plain boiled basmati and a green salad would not be too calorific either. Serves 2/3

Mean Molly – Salmon and Coconut Curry


  • 2 x 125g salmon fillets

*40g dried raw coconut slices

*½ teasp. coriander seeds

*½ teasp. cumin seeds

*½ teasp. mustard seeds

*½ teasp. fenugrek seeds

*1 teasp. tumeric

*1 red chilli seeds removed

*2 cloves garlic

*1 Tbsp olive or coconut oil

*70g onion chopped

*1 tomato, thickly sliced

*2 teasp. ginger finely sliced

*pinch salt

*1 Tbsp lime juice

*few sprigs of fresh coriander

Put the coconut flakes to soak in 125ml boiling water for 20 minutes. Lightly roast the whole seeds and grind (see above). Mash the garlic and chilli together and add to the ground spices. Chop the coconut as finely as possible, reserving the water, and add to the spice mixture. In a pan, heat the oil and fry the onion over a medium heat until translucent. Add the coconut spice mix and fry for a few minutes stirring all the time.
Add the reserved coconut water, tomato, salt and ginger and bring to simmering point. Cut the salmon into thick slices and then across into chunks and add to the pan. Stir gently to mix and simmer for around 5 minutes until the salmon is cooked. Transfer to a serving bowl and sprinkle with the lime juice and coriander