This pan-fried dish pairs Sri Lankan curry powder with canned sardines in tomato sauce, whole wheat flour and grated coconut, fresh or frozen. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.
{"id":"sri-0017","title":"Pol Roti with Spicy Canned Sardine Curry","cuisine":"sri-lankan","dietTypes":["Balanced","High satiety","Heart friendly","Pescatarian"],"mealType":["lunch","dinner"],"difficulty":"Easy","calories":650,"imageUrl":"","images":[],"instructionImages":{},"publishedAt":"","tags":["lunch","dinner","pan-fried","seafood","spicy","handheld"],"seasonalIngredients":["tomato","lime"],"estimatedMacros":{"protein":"26 g","carbohydrates":"58 g","fat":"37 g","fiber":"10 g"},"servings":1,"item":{"id":"sri-0017","recipeId":"sri-0017","dayIndex":0,"mealKey":"lunch","type":"recipe","name":"Pol Roti with Spicy Canned Sardine Curry","calories":650,"recipeUrl":"","cookingInstruction":"In a bowl, mix flour, grated coconut, and salt. Add warm water a little at a time and knead into a soft dough; rest 10 minutes. Divide dough into two balls and press into two flat rounds (about 10 to 12 cm). Cook pol roti on a dry skillet over medium heat 3 to 4 minutes per side until browned spots appear; keep warm. Heat coconut oil in a small pan. Saute onion and garlic for 2 minutes. Add curry powder and chili flakes; stir 20 seconds. Add tomato and cook until softened. Add canned sardines with their tomato sauce and water; gently break into chunks and simmer 4 to 6 minutes until thick. Finish with lime juice. Serve the hot sardine curry with the pol roti.","cookingInstructions":["In a bowl, mix flour, grated coconut, and salt. Add warm water a little at a time and knead into a soft dough; rest 10 minutes.","Divide dough into two balls and press into two flat rounds (about 10 to 12 cm).","Cook pol roti on a dry skillet over medium heat 3 to 4 minutes per side until browned spots appear; keep warm.","Heat coconut oil in a small pan. Saute onion and garlic for 2 minutes.","Add curry powder and chili flakes; stir 20 seconds. Add tomato and cook until softened.","Add canned sardines with their tomato sauce and water; gently break into chunks and simmer 4 to 6 minutes until thick. Finish with lime juice.","Serve the hot sardine curry with the pol roti."],"cuisine":"sri-lankan","dietTypes":["Balanced","High satiety","Heart friendly","Pescatarian"],"mealType":["lunch","dinner"],"difficulty":"Easy","estimatedMacros":{"protein":25.589000000000002,"carbohydrates":58.039500000000004,"fat":36.509,"fiber":9.7125,"alcohol":0},"ingredients":[{"name":"whole wheat flour","grams":53,"calories":193},{"name":"grated coconut, fresh or frozen","grams":36,"calories":238},{"name":"salt","grams":1,"calories":0},{"name":"water, warm","grams":47,"calories":0},{"name":"coconut oil","grams":5,"calories":44},{"name":"onion, sliced","grams":36,"calories":14},{"name":"garlic, minced","grams":4,"calories":6},{"name":"Sri Lankan curry powder","grams":3,"calories":9},{"name":"chili flakes","grams":0.89,"calories":3},{"name":"tomato, chopped","grams":47,"calories":8},{"name":"canned sardines in tomato sauce","grams":65,"calories":135},{"name":"lime juice","grams":6,"calories":2}]},"relatedSections":[{"title":"More Lunch Recipes","path":"/recipes/lunch","recipes":[{"id":"por-0054","title":"Tomato Rice with Seared Tuna and Herb Oil","cuisine":"portuguese","dietTypes":["Balanced","High satiety","Heart friendly","High protein","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["tomato rice","seared fish","one pot","bright"],"difficulty":"Medium","imageUrl":"/recipe-images/por-0054-a.png"},{"id":"isr-0056","title":"Chraime Spicy Fish with Chickpeas","cuisine":"israeli","dietTypes":["Balanced","High satiety","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["spicy","stovetop","protein rich","saucy"],"difficulty":"Medium","imageUrl":"/recipe-images/isr-0056-a.png"},{"id":"aus-0012","title":"Tasmanian Salmon with Dill Potato Salad and Pickled Cucumber","cuisine":"australian","dietTypes":["Balanced","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","fresh","pan-seared","protein rich"],"difficulty":"Easy","imageUrl":"/recipe-images/aus-0012-a.png"}]},{"title":"More Pescatarian Meals","path":"/recipes/pescatarian","recipes":[{"id":"ger-0003","title":"Potato Pancakes with Herb Quark and Smoked Salmon","cuisine":"german","dietTypes":["Balanced","High satiety","Pescatarian"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","crispy","pan fried","seafood"],"difficulty":"Easy","imageUrl":"/recipe-images/ger-0003-a.png"},{"id":"fus-0059","title":"Cajun Tamari Salmon with Coconut Grits, Charred Corn and Pineapple","cuisine":"fusion","dietTypes":["Balanced","Pescatarian","Gluten free","High satiety"],"mealType":["lunch","dinner"],"tags":["creamy","spicy","skillet","sweet and savory","coconut lime"],"difficulty":"easy","imageUrl":"/recipe-images/fus-0059-a.png"},{"id":"ita-0002","title":"Sicilian Pasta with Sardines and Fennel","cuisine":"italian","dietTypes":["Balanced","Heart friendly","Pescatarian"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","seafood","sweet-savory","pasta","Sicilian"],"difficulty":"Medium","imageUrl":"/recipe-images/ita-0002-a.png"}]}]}
