Recipes · Maldivian · Main Courses
Mas Riha
One serving has 405 kcal and 38 g protein, and at least a fifth of a woman's daily need of niacin (183%), cobalamin (127%), pyridoxine (122%), selenium (108%), phosphorus (65%) and manganese (47%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (363 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 160 g Skipjack tuna, raw
- 50 g Onions, raw
- 5 g Garlic, raw
- 4 g Ginger, fresh
- 3 g Chilies, dried red
- 1 g Cayenne pepper
- 0.5 g Turmeric
- 0.3 g Bay leaves
- 60 g Coconut milk, canned
- 30 g Tomatoes, raw
- 8 g Vegetable oil
- 1.3 g Salt
- 40 g Water
Method
- Cut the tuna into large chunks.
- Heat the oil in a pot and fry the onion until soft, then add the garlic, ginger and curry leaves and cook for a minute.
- Stir in the dried chili, cayenne and turmeric, and cook for 30 seconds, then add the tomato and cook until it softens.
- Pour in the coconut milk and water, bring to a gentle simmer, and add the tuna and salt.
- Simmer gently, without stirring too much, for 12-15 minutes until the fish is cooked through and the sauce has thickened slightly.
- Serve hot with steamed rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 405 kcal | 19% |
| Carbohydrates | 13.1 g | |
| Water | 276 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 38.1 g | 79% |
| Tryptophan | 0.43 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 23 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 5.5 g | |
| Docosahexaenoic Acid (DHA) | 0.3 g | |
| Eicosapentaenoic Acid (EPA) | 0.11 g | |
| Omega-6 | 4.4 g | |
| Saturated | 13.2 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 75.2 mg | |
| Calcium | 89.1 mg | 9% |
| Copper | 0.36 mg | 40% |
| Iron | 4.9 mg | 27% |
| Magnesium | 99.2 mg | 32% |
| Manganese | 0.85 mg | 47% |
| Phosphorus | 453 mg | 65% |
| Potassium | 1,052 mg | 22% |
| Selenium | 59.6 µg | 108% |
| Sodium | 581 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 25.7 mg | 183% |
| Pantothenic acid (vitamin B5) | 0.92 mg | 18% |
| Pyridoxine (vitamin B6) | 1.6 mg | 122% |
| Folate (vitamin B9) | 40.6 µg | 10% |
| Cobalamin (vitamin B12) | 3 µg | 127% |
| Choline | 15.8 mg | 4% |
| Vitamin A | 99.7 µg | 14% |
| Vitamin C | 13.6 mg | 18% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 21.5 µg | 24% |
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
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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