Recipes · Maldivian · Sauces, Dressings, and Marinades
Rihaakuru
One serving has 62 kcal and 13 g protein, and at least a fifth of a woman's daily need of niacin (66%), cobalamin (48%), selenium (40%) and pyridoxine (39%). Ready in 110 minutes.
- Preparation: 5 min
- Cooking: 105 min
- Makes: 1 serving (211 g)
- Difficulty: Hard
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish
Ingredients
- 60 g Skipjack tuna, raw
- 150 g Water
- 1 g Salt
Method
- Put the tuna in a small pot, cover with the water, add the salt, and bring to a boil.
- Simmer for 15-20 minutes until the fish is fully cooked; lift it out and flake it finely, discarding any bones, then return the flakes to the liquid.
- Keep the liquid simmering gently, uncovered, stirring occasionally and skimming any scum, for about 1-1.5 hours, until it reduces right down into a very thick, dark, treacly paste that coats a spoon.
- Stir constantly for the last few minutes so it doesn't catch on the bottom of the pot, then take off the heat.
- Cool completely; this makes a small jar of a strong, salty condiment that keeps in the fridge for weeks, eaten in small spoonfuls with rice, chili and lime.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 61.8 kcal | 3% |
| Carbohydrates | 0 g | |
| Water | 192 mL | |
| Fiber | 0 g | 0% |
| Protein | 13.2 g | 27% |
| Tryptophan | 0.15 g | |
| Threonine | 0.58 g | |
| Isoleucine | 0.61 g | |
| Leucine | 1.1 g | |
| Lysine | 1.2 g | |
| Methionine | 0.39 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.52 g | |
| Tyrosine | 0.45 g | |
| Valine | 0.68 g | |
| Histidine | 0.39 g | |
| Fat | 0.61 g | |
| Monounsaturated | 0.11 g | |
| Polyunsaturated | 0.19 g | |
| Docosahexaenoic Acid (DHA) | 0.11 g | |
| Eicosapentaenoic Acid (EPA) | 0.04 g | |
| Omega-6 | 0.01 g | |
| Saturated | 0.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 28.2 mg | |
| Calcium | 22.1 mg | 2% |
| Copper | 0.07 mg | 8% |
| Iron | 0.75 mg | 4% |
| Magnesium | 21.9 mg | 7% |
| Manganese | 0.01 mg | 1% |
| Phosphorus | 133 mg | 19% |
| Potassium | 244 mg | 5% |
| Selenium | 21.9 µg | 40% |
| Sodium | 416 mg | |
| Zinc | 0.51 mg | 6% |
| Thiamin (vitamin B1) | 0.02 mg | 2% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 9.2 mg | 66% |
| Pantothenic acid (vitamin B5) | 0.25 mg | 5% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 5.4 µg | 1% |
| Cobalamin (vitamin B12) | 1.1 µg | 48% |
| Choline | 0 mg | 0% |
| Vitamin A | 9.6 µg | 1% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 µg | 0% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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