MALU MIRISATA - A SPICY FISH CURRY FROM SRILANKA

(c)CanStockPhoto

Malu Mirisata is a tantalizing treat of fish and authentic spicy flavors. This traditional fish curry from the island nation of Sri Lanka packs a hot punch of irresistible taste.

History: A popular traditional fare

Spicy Sri Lankan fish curry is known as Malu Mirisata in the Sinhalese language (local language of Sri Lanka). This way of cooking fish originated in Sri Lanka. The inhabitants of this island nation have always enjoyed an ample supply of fresh fish and rich spices. Apart from the delectable taste, the easy availability of the key ingredients has been one of the main reasons behind the popularity of this spicy fish curry.

The popularity of this appetizing dish did not remain confined to Sri Lanka alone. Today the fish curry is relished by a lot of people from India, Bangladesh, China, Malaysia, and Thailand.

Health Benefits: Perks of relishing a spiced up delicacy

Since Malu Mirisata involves fish, chilies, and curry leaves, it offers a medley of health benefits. Some of the benefits of consuming Malu Mirisata are:

·         It packs in protein from fishes that help to develop your muscles.

·         It provides omega-3 fatty acids from fishes. These fatty acids are extremely useful for maintaining your cardiovascular health and preventing high blood pressure.

·         Since fishes lower the risk of heart attacks and strokes, this recipe is good for your heart

·         Curry leaves make this dish rich in iron and folic acid, which help to counter anemia.

·         The inclusion of chilies in this dish enriches it with capsaicin, which lowers blood sugar levels, boosts blood circulation and improves heart health.

Ingredients and Preparation: A spicy affair

This is a wonderful recipe that can be served as a main course item. Here is the recipe of Malu Mirisata.

Preparation Time: 20 min

Cooking Time: 30 min

Serves: 4 persons

Level of cooking: Easy

Ingredients

·         Tuna fish: 700 g (washed and cut into cubes or slices)**

·         Red chili powder: 3 tablespoons

·         Green chilies: 2 or 3

·         Black peppercorns: 1.5 tablespoons

·         Indian tamarind or dried Goraka: 2.5 tablespoons (deseeded)

·         Garlic: 6 cloves (crushed coarsely)

·         Curry leaves: 12-15

·         Salt to taste

** Note that this recipe can be tried with any kind of fish.

Directions

·         Soak the dried goraka or tamarind in a small bowl of water.

·         Mix red chili powder, green chilies, and peppercorns with a little water and blend them into a fine paste. Keep aside.

·         Take the soaked tamarind and blend it with a bit of water to get a smooth paste.

·         Take a large cooking pot and put the fish pieces into it.

·         Add the spice blend and the tamarind paste to the pot.

·         Coat the fish nicely with the two pastes.

·         Add water to the pot until the fish is well submerged.

·         Add crushed garlic, curry leaves, and salt to the pot.

·         Seal the pot with a lid.

·         Put the pot on low flame and cook for about 25 minutes.

·         Check salt and adjust if needed. Continue cooking for 5 more minutes.

·         Remove from flame.

·         Serve warm.

Nutrition Info: A good combination of health and taste

Each serving contains:

Calories: 305

Protein: 48.72 g

Vitamins: 34.97 mg

Carbohydrate: 6.85 g

Lipid: 7.99 g

Fibre: 2.74 g

Minerals: 1.29 g

This flavorsome recipe tastes awesome when enjoyed with steamed rice or warm garlic bread. Try making this recipe and relish a healthy and tasty meal.