Recipes · Maldivian · Snacks
Gulha
One serving has 390 kcal and 13 g protein, and at least a fifth of a woman's daily need of niacin (58%), selenium (48%), vitamin K (48%), cobalamin (32%), pyridoxine (30%) and manganese (29%). Ready in 24 minutes.
- Preparation: 15 min
- Cooking: 9 min
- Makes: 1 serving (150 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free
- Contains: fish, gluten
Ingredients
- 30 g Flour, all-purpose
- 40 g Skipjack tuna, raw
- 15 g Coconut, fresh
- 20 g Onions, raw
- 2 g Chili peppers, green, raw
- 0.2 g Turmeric
- 2 g Cilantro, fresh
- 0.8 g Salt
- 20 g Water
- 20 g Vegetable oil
Method
- Poach the tuna in a little water for 5 minutes until cooked through, then drain and flake it finely.
- Mix the flaked tuna with the grated coconut, chopped onion, green chili, turmeric, cilantro and half the salt to make the filling.
- Mix the flour with the remaining salt and enough water to form a smooth, firm dough; rest for 10 minutes.
- Roll the dough into small balls, flatten each into a disc, spoon a little filling into the center, and pinch the edges closed to seal into a ball.
- Heat the oil in a deep pan to 180°C (350°F) and deep-fry the dumplings in batches for 3-4 minutes, turning, until golden-brown all over.
- Drain briefly and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 390 kcal | 18% |
| Carbohydrates | 27.4 g | |
| Water | 80.3 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 12.7 g | 27% |
| Tryptophan | 0.15 g | |
| Threonine | 0.49 g | |
| Isoleucine | 0.54 g | |
| Leucine | 0.97 g | |
| Lysine | 0.91 g | |
| Methionine | 0.33 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.53 g | |
| Tyrosine | 0.41 g | |
| Valine | 0.62 g | |
| Histidine | 0.34 g | |
| Fat | 25.8 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 11.8 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0.03 g | |
| Omega-6 | 10.3 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 18.8 mg | |
| Calcium | 25.6 mg | 3% |
| Copper | 0.16 mg | 18% |
| Iron | 2.5 mg | 14% |
| Magnesium | 28.6 mg | 9% |
| Manganese | 0.52 mg | 29% |
| Phosphorus | 146 mg | 21% |
| Potassium | 299 mg | 6% |
| Selenium | 26.4 µg | 48% |
| Sodium | 331 mg | |
| Zinc | 0.76 mg | 10% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 8.1 mg | 58% |
| Pantothenic acid (vitamin B5) | 0.38 mg | 8% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 67.9 µg | 17% |
| Cobalamin (vitamin B12) | 0.76 µg | 32% |
| Choline | 3.6 mg | 1% |
| Vitamin A | 14.3 µg | 2% |
| Vitamin C | 7.8 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 43.5 µg | 48% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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