Sri Lanka Malu Soup Fish and Lentils

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Trans-fat Free, High Fiber
 
    
Prep
15 min.
Cook
45 min.
Ready In
60 min.
     1 servings

Nutrition Facts

Serving Size 288g
Amount per Serving
Calories 59837% of calories from fat
 % Daily Value *
Total Fat 25g 38%
Saturated Fat 14g 69%
Trans Fat 0.0g
Cholesterol 222mg 74%
Sodium 415mg 17%
Total Carbohydrate 32g 11%
Dietary Fiber 16g 63%
Sugars 1g
Protein 61g
Vitamin A 18% Vitamin C 9%
Calcium 18% Iron 34%
* based on a 2,000 calorie diet How is this calculated?
 
Metric measurements

Ingredients

Malu soup
200grams fish
2 onion *
1 tomato *
50grams lentils
1/2teaspoon coriander
1teaspoon cumin
1/4teaspoon white pepper white
1litre water *
25grams ghee (clarified butter)
1Curry curry leaves leaf sprigs*
2teaspoons lime juice
* Nutrition Facts

Directions

Clean, wash and fillet the fish.

Chop the onions and tomato.

Place the fish in a pan and add half the onion, the tomato, lentils, coriander, cumin, pepper and water.

Cook over a medium heat for approximately 45 minutes, then blend and strain the liquid.

Heat the ghee and stir fry the remaining onion and curry leaves Add to the fish soup and just prior to serving sprinkle the soup with lime juice.

First published: last updated: 2012-03-31

 
 
 
 
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