Recipes · Sri Lankan · Side Dishes
Pol Sambola
One serving has 213 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (45%), copper (28%), selenium (23%), cobalamin (21%) and fiber (20%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (91.8 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish
Ingredients
- 50 g Coconut, fresh
- 25 g Onions, red, raw
- 3 g Chilies, dried red
- 8 g Lime juice
- 0.8 g Salt
- 5 g Salt cod
Method
- If using, soak the salt cod briefly, then drain and flake it finely.
- Pound the dried red chilies with the salt into a rough paste.
- Mix in the grated coconut, finely chopped red onion and flaked fish, rubbing everything together with your fingers until the coconut takes on a reddish color and releases some of its oil.
- Squeeze in the lime juice and mix well, adjusting the salt to taste.
- Serve fresh as a side condiment with rice and curry; it's best eaten the same day.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 213 kcal | 10% |
| Carbohydrates | 12.7 g | |
| Water | 54.1 mL | |
| Fiber | 5.8 g | 20% |
| Protein | 5.4 g | 11% |
| Tryptophan | 0.06 g | |
| Threonine | 0.22 g | |
| Isoleucine | 0.22 g | |
| Leucine | 0.4 g | |
| Lysine | 0.39 g | |
| Methionine | 0.13 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.22 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.28 g | |
| Histidine | 0.14 g | |
| Fat | 17.1 g | |
| Monounsaturated | 0.75 g | |
| Polyunsaturated | 0.32 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.28 g | |
| Saturated | 14.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 7.6 mg | |
| Calcium | 23.4 mg | 2% |
| Copper | 0.25 mg | 28% |
| Iron | 1.6 mg | 9% |
| Magnesium | 28.4 mg | 9% |
| Manganese | 0.81 mg | 45% |
| Phosphorus | 117 mg | 17% |
| Potassium | 353 mg | 8% |
| Selenium | 12.7 µg | 23% |
| Sodium | 675 mg | |
| Zinc | 0.71 mg | 9% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 0.95 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.3 mg | 6% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 21.3 µg | 5% |
| Cobalamin (vitamin B12) | 0.5 µg | 21% |
| Choline | 25.1 mg | 6% |
| Vitamin A | 42 µg | 6% |
| Vitamin C | 7 mg | 9% |
| Vitamin D (D2 + D3) | 8.1 IU | 1% |
| Vitamin E | 0.38 mg | 3% |
| Vitamin K | 3.5 µg | 4% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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