Recipes · Maldivian · Soups and Broths
Garudhiya
One serving has 171 kcal and 34 g protein, and at least a fifth of a woman's daily need of niacin (166%), cobalamin (119%), pyridoxine (102%), selenium (100%), phosphorus (49%) and copper (21%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (496 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 150 g Skipjack tuna, raw
- 30 g Onions, raw
- 3 g Chili peppers, green, raw
- 0.3 g Bay leaves
- 8 g Lime juice
- 1.3 g Salt
- 300 g Water
- 3 g Cilantro, fresh
Method
- Cut the tuna into large chunks.
- Bring the water to a boil in a pot with the sliced onion, curry leaves and green chili.
- Add the tuna and salt, lower the heat, and simmer gently for 12-15 minutes until the fish is just cooked through and flakes easily.
- Skim any foam from the surface for a clear broth.
- Stir in the lime juice and cilantro just before serving, hot, in bowls, traditionally alongside rice and extra lime and chili.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 171 kcal | 8% |
| Carbohydrates | 4.1 g | |
| Water | 445 mL | |
| Fiber | 0.75 g | 3% |
| Protein | 33.5 g | 70% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 3 g | |
| Methionine | 0.98 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.98 g | |
| Fat | 1.6 g | |
| Monounsaturated | 0.3 g | |
| Polyunsaturated | 0.49 g | |
| Docosahexaenoic Acid (DHA) | 0.28 g | |
| Eicosapentaenoic Acid (EPA) | 0.11 g | |
| Omega-6 | 0.04 g | |
| Saturated | 0.51 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 70.5 mg | |
| Calcium | 65.9 mg | 7% |
| Copper | 0.19 mg | 21% |
| Iron | 2.2 mg | 12% |
| Magnesium | 59.5 mg | 19% |
| Manganese | 0.11 mg | 6% |
| Phosphorus | 346 mg | 49% |
| Potassium | 691 mg | 15% |
| Selenium | 55 µg | 100% |
| Sodium | 574 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 23.2 mg | 166% |
| Pantothenic acid (vitamin B5) | 0.7 mg | 14% |
| Pyridoxine (vitamin B6) | 1.3 mg | 102% |
| Folate (vitamin B9) | 23.1 µg | 6% |
| Cobalamin (vitamin B12) | 2.9 µg | 119% |
| Choline | 3 mg | 1% |
| Vitamin A | 37 µg | 5% |
| Vitamin C | 14.3 mg | 19% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin K | 9.9 µg | 11% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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