Recipes · Tongan · Seafood
'Ota 'Ika (Tongan Marinated Raw Fish)
One serving has 252 kcal and 25 g protein, and at least a fifth of a woman's daily need of selenium (80%), niacin (58%), pyridoxine (45%), phosphorus (37%), manganese (33%) and vitamin C (32%). Ready in 35 minutes.
- Preparation: 35 min
- Makes: 1 serving (318 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish
Ingredients
- 120 g Mahi-mahi, raw
- 40 g Lime juice
- 60 g Coconut milk, canned
- 40 g Tomatoes, raw
- 30 g Cucumber, raw
- 20 g Onions, red, raw
- 5 g Scallions, raw
- 2 g Chili peppers, red, raw
- 1 g Salt
Method
- Use only sushi-grade fish that has been previously frozen at -20 °C (-4 °F) for at least 7 days to kill parasites, since this dish is not cooked with heat; this dish should be skipped by pregnant people and anyone with a weakened immune system.
- Cut the fish into small cubes and place in a bowl with the lime juice, making sure all the pieces are well coated.
- Refrigerate and marinate for 20-30 minutes, stirring occasionally, until the fish turns opaque at the edges ("cooked" by the acid).
- Drain off some of the lime juice, then stir in the coconut milk, diced tomato, cucumber, red onion, scallion, chili and salt.
- Chill for another 10 minutes before serving cold.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 252 kcal | 12% |
| Carbohydrates | 10.1 g | |
| Water | 264 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 24.5 g | 51% |
| Tryptophan | 0.27 g | |
| Threonine | 1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 2.1 g | |
| Methionine | 0.69 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 0.96 g | |
| Tyrosine | 0.8 g | |
| Valine | 1.2 g | |
| Histidine | 0.7 g | |
| Fat | 13.8 g | |
| Monounsaturated | 0.71 g | |
| Polyunsaturated | 0.4 g | |
| Docosahexaenoic Acid (DHA) | 0.11 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 0.24 g | |
| Saturated | 11.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 87.6 mg | |
| Calcium | 51.9 mg | 5% |
| Copper | 0.24 mg | 27% |
| Iron | 3.7 mg | 21% |
| Magnesium | 78.6 mg | 25% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 260 mg | 37% |
| Potassium | 866 mg | 18% |
| Selenium | 44.1 µg | 80% |
| Sodium | 506 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 8.1 mg | 58% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.59 mg | 45% |
| Folate (vitamin B9) | 34 µg | 8% |
| Cobalamin (vitamin B12) | 0.72 µg | 30% |
| Choline | 13.3 mg | 3% |
| Vitamin A | 87.4 µg | 12% |
| Vitamin C | 24.2 mg | 32% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.36 mg | 2% |
| Vitamin K | 19 µg | 21% |
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
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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