Recipes · Maldivian · Seafood
Kandu Kukulhu (Maldivian Tuna Curry)
One serving has 421 kcal and 43 g protein, and at least a fifth of a woman's daily need of selenium (270%), niacin (219%), cobalamin (139%), pyridoxine (131%), manganese (86%) and phosphorus (82%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (339 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 160 g Tuna, raw
- 20 g Coconut, fresh
- 50 g Onions, raw
- 6 g Garlic, raw
- 5 g Ginger, fresh
- 0.3 g Bay leaves
- 1 g Fennel seeds
- 1 g Cumin
- 0.3 g Cardamom
- 1.5 g Turmeric
- 3 g Chilies, dried red
- 0.3 g Cinnamon
- 60 g Coconut milk, canned
- 1 g Salt
- 30 g Water
Method
- Grind the coconut, fennel, cumin, cardamom, dried chilies and cinnamon with the garlic and ginger into a coarse paste.
- Cut the tuna into thick chunks and rub with the turmeric and half the salt.
- Heat a pot with a splash of the water and cook the sliced onion and bay leaf (a stand-in for curry leaves) over medium heat 5 minutes until softened.
- Stir in the spice paste and cook 2-3 minutes until fragrant, then add the coconut milk and remaining water and bring to a simmer.
- Add the tuna, cover and simmer gently 12-15 minutes until the fish is opaque and cooked through to 63 °C (145 °F); season with the remaining salt.
- Serve with rice or flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 421 kcal | 20% |
| Carbohydrates | 17 g | |
| Water | 254 mL | |
| Fiber | 4.9 g | 17% |
| Protein | 42.8 g | 89% |
| Tryptophan | 0.46 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.3 g | |
| Lysine | 3.6 g | |
| Methionine | 1.2 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 1.2 g | |
| Fat | 21 g | |
| Monounsaturated | 1.3 g | |
| Polyunsaturated | 0.64 g | |
| Docosahexaenoic Acid (DHA) | 0.14 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 0.42 g | |
| Saturated | 17.7 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 62.4 mg | |
| Calcium | 76.1 mg | 8% |
| Copper | 0.38 mg | 42% |
| Iron | 6 mg | 33% |
| Magnesium | 113 mg | 37% |
| Manganese | 1.5 mg | 86% |
| Phosphorus | 571 mg | 82% |
| Potassium | 1,155 mg | 25% |
| Selenium | 148 µg | 270% |
| Sodium | 482 mg | |
| Zinc | 1.6 mg | 19% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 30.6 mg | 219% |
| Pantothenic acid (vitamin B5) | 0.75 mg | 15% |
| Pyridoxine (vitamin B6) | 1.7 mg | 131% |
| Folate (vitamin B9) | 29.5 µg | 7% |
| Cobalamin (vitamin B12) | 3.3 µg | 139% |
| Choline | 121 mg | 28% |
| Vitamin A | 70.2 µg | 10% |
| Vitamin C | 8.5 mg | 11% |
| Vitamin D (D2 + D3) | 110 IU | 18% |
| Vitamin E | 0.66 mg | 4% |
| Vitamin K | 4.1 µg | 5% |
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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