Meen Pollichathu (Kerala Fish in Spiced Masala)
Whole sea bream fried, smothered in a shallot, ginger and curry leaf masala and baked in a parcel until meltingly soft.
- Time1 hr
- LevelMedium
- Costabout £7.00 a head
- Oven200°C (180°C fan)
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Estimated nutrition per serving
- 418kcal
- 18.6gcarbs
- 10.4gof which sugars
- 28gfat
- 7.6gsaturates
- 25gprotein
- 4.2gfibre
- 3.4gsalt
A rough estimate worked out from the ingredients, for the serving size above. It is a guide only and not medical advice. If you count carbs or manage diabetes, check with your own tools and your care team.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Slash each fish 3 times on both sides, cutting down to the bone. Rub with half the turmeric, the lime juice and half the salt. Leave for 15 minutes.
15 min - 2
Heat the oven to 200°C (180°C fan). Heat 1 tbsp of the oil in a frying pan and fry the fish for 2 minutes each side until lightly golden. Lift onto a plate.
4 min - 3
Add the remaining oil to the pan. Fry the shallots for 5 minutes until soft and golden. Add the ginger, garlic, chillies and curry leaves and cook for 1 minute.
6 min - 4
Stir in the rest of the turmeric, the chilli powder, coriander and pepper for 30 seconds. Add the tomatoes and the rest of the salt and cook for 6 minutes until you have a thick, glossy paste.
6 min - 5
Lay 2 large sheets of foil on a tray, each topped with baking parchment. Spoon a third of the masala onto each, set a fish on top and cover with the rest of the masala. Fold up and seal tightly.
- 6
Bake for 15 minutes. Open a parcel carefully, as the steam is hot. The fish is done when the flesh flakes away from the bone. Serve with rice and lime wedges.
15 min
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.
