Recipes · Sri Lankan · Seafood
Malu Mirisata (Sri Lankan Fiery Fish Curry)
One serving has 420 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (170%), selenium (118%), vitamin D (D2 + D3) (83%), pyridoxine (73%), phosphorus (60%) and riboflavin (40%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (314 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: fish
Ingredients
- 170 g Spanish mackerel, raw
- 6 g Chilies, dried red
- 3 g Chili powder
- 1.5 g Turmeric
- 8 g Tamarind pulp
- 50 g Onions, raw
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 0.3 g Bay leaves
- 2 g Coriander seeds
- 1 g Cumin
- 10 g Vegetable oil
- 1.2 g Salt
- 50 g Water
Method
- Soak the dried chilies briefly in a little hot water, then grind with the chili powder, coriander and cumin into a coarse paste.
- Heat the oil in a clay pot or pan and fry the onion, garlic, ginger and bay leaf (a stand-in for curry leaves) over medium heat until softened, about 5 minutes.
- Stir in the spice paste and turmeric and cook 2 minutes until fragrant.
- Add the tamarind and water, bring to a simmer, then add the fish pieces in a single layer.
- Cover and simmer gently 12-15 minutes without stirring too much, until the fish is cooked through and the sauce is thick and deep red; season with salt.
- Serve with plain rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 420 kcal | 20% |
| Carbohydrates | 21 g | |
| Water | 228 mL | |
| Fiber | 5.6 g | 19% |
| Protein | 35.7 g | 74% |
| Tryptophan | 0.39 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 3.1 g | |
| Methionine | 0.99 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 22.3 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 9.2 g | |
| Docosahexaenoic Acid (DHA) | 1.7 g | |
| Eicosapentaenoic Acid (EPA) | 0.56 g | |
| Omega-6 | 5.7 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 129 mg | |
| Calcium | 90.7 mg | 9% |
| Copper | 0.25 mg | 28% |
| Iron | 4 mg | 22% |
| Magnesium | 96.1 mg | 31% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 419 mg | 60% |
| Potassium | 1,173 mg | 25% |
| Selenium | 64.8 µg | 118% |
| Sodium | 668 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.95 mg | 73% |
| Folate (vitamin B9) | 17.9 µg | 4% |
| Cobalamin (vitamin B12) | 4.1 µg | 170% |
| Choline | 100 mg | 24% |
| Vitamin A | 192 µg | 27% |
| Vitamin C | 11.4 mg | 15% |
| Vitamin D (D2 + D3) | 496 IU | 83% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 29 µg | 32% |
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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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