Recipes · Maldivian · Breakfast
Mas Huni
One serving has 250 kcal and 15 g protein, and at least a fifth of a woman's daily need of cobalamin (83%), selenium (63%), manganese (45%), phosphorus (37%) and copper (31%). Ready in 25 minutes.
- Preparation: 25 min
- Makes: 1 serving (171 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish
Ingredients
- 20 g Salt cod
- 50 g Coconut, fresh
- 30 g Onions, raw
- 3 g Chili peppers, green, raw
- 8 g Lime juice
- 60 g Water
Method
- Soak the salt cod (standing in for dried, smoked Maldive fish) in the water for 20 minutes to soften and remove excess salt, then drain and flake it finely with your fingers, discarding any bones.
- Mix the flaked fish with the grated coconut in a bowl.
- Add the finely chopped onion and green chili, and mix well, mashing everything together with your hands or the back of a spoon until it starts to release its oils and clump slightly.
- Squeeze in the lime juice and mix thoroughly; taste before adding any extra salt, as the dried fish is already salty.
- Serve at room temperature, traditionally with warm roshi (unleavened flatbread) or toast.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 250 kcal | 12% |
| Carbohydrates | 11.4 g | |
| Water | 123 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 14.7 g | 31% |
| Tryptophan | 0.17 g | |
| Threonine | 0.62 g | |
| Isoleucine | 0.65 g | |
| Leucine | 1.2 g | |
| Lysine | 1.2 g | |
| Methionine | 0.4 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.59 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.76 g | |
| Histidine | 0.41 g | |
| Fat | 17.3 g | |
| Monounsaturated | 0.79 g | |
| Polyunsaturated | 0.35 g | |
| Docosahexaenoic Acid (DHA) | 0.08 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.19 g | |
| Saturated | 15 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 30.4 mg | |
| Calcium | 49.4 mg | 5% |
| Copper | 0.28 mg | 31% |
| Iron | 1.8 mg | 10% |
| Magnesium | 47.6 mg | 15% |
| Manganese | 0.81 mg | 45% |
| Phosphorus | 258 mg | 37% |
| Potassium | 533 mg | 11% |
| Selenium | 34.8 µg | 63% |
| Sodium | 1,419 mg | |
| Zinc | 0.94 mg | 12% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.53 mg | 11% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 25.2 µg | 6% |
| Cobalamin (vitamin B12) | 2 µg | 83% |
| Choline | 66.9 mg | 16% |
| Vitamin A | 10.3 µg | 1% |
| Vitamin C | 14.3 mg | 19% |
| Vitamin D (D2 + D3) | 32.2 IU | 5% |
| Vitamin E | 0.73 mg | 5% |
| Vitamin K | 0.78 µg | 1% |
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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