Recipes · Burmese · Soups and Broths
Mont Di (Rakhine Fish Noodles)
One serving has 597 kcal and 32 g protein, and at least a fifth of a woman's daily need of selenium (112%), cobalamin (74%), phosphorus (56%), manganese (52%), vitamin K (46%) and copper (41%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (560 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: fish
Ingredients
- 80 g Rice noodles, dry
- 110 g Tilapia, raw
- 70 g Tomatoes, raw
- 50 g Onions, raw
- 8 g Garlic, raw
- 10 g Chickpea flour (besan)
- 2 g Chili powder
- 8 g Fish sauce
- 6 g Lime juice
- 12 g Vegetable oil
- 3 g Cilantro, fresh
- 1 g Salt
- 200 g Water
Method
- Simmer the fish in the water with half the onion and garlic for 15 minutes until cooked through, then lift out, flake the flesh, and reserve the cooking liquid.
- Heat the oil in a pot, fry the remaining onion and garlic until soft, then stir in the chopped tomato and cook for 5 minutes until pulpy.
- Whisk the chickpea flour with a little of the reserved fish liquid until smooth, then stir into the pot along with the rest of the liquid, the flaked fish, chili powder, fish sauce and salt.
- Simmer for 8-10 minutes until the gravy thickens slightly, then taste and adjust the seasoning.
- Boil the rice noodles until tender, drain, and divide into bowls; ladle the fish gravy over the top and finish with cilantro and a squeeze of lime juice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 597 kcal | 28% |
| Carbohydrates | 81.9 g | |
| Water | 426 mL | |
| Fiber | 5 g | 17% |
| Protein | 31.5 g | 66% |
| Tryptophan | 0.31 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 2.2 g | |
| Methionine | 0.78 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.4 g | |
| Histidine | 0.67 g | |
| Fat | 15.5 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 8 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 6.8 g | |
| Saturated | 2.8 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 55 mg | |
| Calcium | 82 mg | 8% |
| Copper | 0.37 mg | 41% |
| Iron | 2.6 mg | 14% |
| Magnesium | 90.8 mg | 29% |
| Manganese | 0.94 mg | 52% |
| Phosphorus | 394 mg | 56% |
| Potassium | 797 mg | 17% |
| Selenium | 61.5 µg | 112% |
| Sodium | 1,299 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 5.6 mg | 40% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 99.8 µg | 25% |
| Cobalamin (vitamin B12) | 1.8 µg | 74% |
| Choline | 63.9 mg | 15% |
| Vitamin A | 69.8 µg | 10% |
| Vitamin C | 18.4 mg | 25% |
| Vitamin D (D2 + D3) | 136 IU | 23% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 41.8 µg | 46% |
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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