- 500 g monkfish fillet, deboned, or any other fish you like
- juice and zest of 2 limes
- 1 tablespoon curry powder
- 1 teaspoon turmeric powder
- salt
- pepper
- 250 g brown rice
- 400 g coconut milk (100 g + 300 g)
- 400 g water
- 2 onions
- 1 clove of garlic
- 15 g fresh ginger
- 1 tablespoon sunflower oil
- 1 tablespoon tomato paste
- 1 teaspoon cardamom powder
- 1 teaspoon cumin powder
- 1 tablespoon granulated sugar
- 400 g canned tomatoes
- coriander leaves, to serve
Sri Lankan fish curry
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Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
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Egg Free Diet
It is usually followed when someone is allergic to this food.
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Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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30'
Ηands on
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30 minutes
Hands off
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15'
Cook Time
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4-6
Portion(s)
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1
Difficulty
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Method
- Cut the monkfish fillet into small pieces and add them into a bowl.
- Add the lime juice and zest, the curry, the turmeric, salt, pepper, and cover with plastic wrap.
- Refrigerate for 30 minutes.
- In a pot over medium heat, boil the rice according to the packet’s instructions, with 100 g of the coconut milk, the water, and set it aside. If needed, add a little more water.
- Finely chop the onions, the garlic, the ginger, and add them into a pot along with the sunflower oil on medium heat.
- Sauté for 2-3 minutes and add the tomato paste.
- Add the cardamom, cumin, sugar, canned tomatoes, and mix with a wooden spoon.
- Add the fish along with its juices and simmer for 10 minutes.
- Add the coconut milk and keep boiling for 5 more minutes.
- Serve the fish with the sauce next to the rice, and sprinkle with coriander leaves.
Nutritional
Chart
Nutrition information per portion
294
Calories (kcal)
15
%
Calories
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
4.1
Total Fat (g)
6
%
Fatty Acids
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
0.9
Saturated Fat (g)
5
%
Saturated Fats
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
41.0
Total Carbs (g)
16
%
Carbohydrates
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
10.0
Sugars (g)
11
%
Sugars
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
19.0
Protein (g)
38
%
Protein
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
4.4
Fibre (g)
18
%
Fibers
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
0.19
Sodium (g)
3
%
Salt
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by
