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Fish Rice and Curry
Rice & Curry • Sri Lanka
ගැන Fish Rice and Curry
Rice served with fish curry (typically tuna or seer), coconut sambol, dhal, and a vegetable curry.
How to Make Fish Rice and Curry (Traditional & Healthy Version)
Fish Rice and Curry is a beloved staple along Sri Lanka’s coastal regions, where ocean-fresh fish and fragrant rice form the foundation of daily meals. This dish showcases the vibrant flavors of Sri Lankan cuisine, combining tender fish fillets with aromatic spices, coconut milk, and perfectly cooked rice. The curry is gently simmered with curry leaves, cinnamon, and pepper, creating a comforting meal that’s both hearty and nutritious. Traditionally served for lunch, Fish Rice and Curry reflects the island’s rich fishing heritage and the influence of centuries-old spice trade routes. Its taste is robust yet balanced, with the mild heat of chili tempered by creamy coconut and tangy tamarind. This healthy version provides all the authentic flavors while keeping calories in check, making it ideal for calorie-conscious food lovers seeking an authentic Sri Lankan experience. Whether you’re new to Sri Lankan food or a seasoned fan, this recipe delivers a wholesome, satisfying meal that’s easy to prepare and perfect for sharing.
Ingredients(for 1 bowl of rice with fish curry (approx. 250g per serving))
- 1 cup White basmati rice (Sri Lankan samba rice can be used)
- 200g Fresh fish fillets (Tuna, mackerel, or seer fish)
- 1/2 cup Coconut milk (Thick, unsweetened)
- 1 small Onion (Finely sliced)
- 2 Garlic cloves (Minced)
- 8-10 Curry leaves (Fresh or dried)
- 1 Green chili (Sliced, adjust for heat preference)
- 1/2 tsp Turmeric powder
- 1 tsp Sri Lankan curry powder (Roasted blend)
- 1 tsp Tamarind pulp (Soaked and strained)
- 1/2 tsp Salt (To taste)
- 1/4 tsp Black pepper (Freshly ground)
- 1 inch Cinnamon stick
- 1.5 cups Water (For cooking rice & curry)
Instructions
- 1
Rinse the rice thoroughly and cook in a pot with 1 cup water and a pinch of salt until fluffy. Set aside.
10 minutes
Use samba rice for authentic texture.
- 2
In a pan, heat a small amount of coconut milk and sauté onions, garlic, curry leaves, and green chili until fragrant.
3 minutes
Keep heat low for best aroma.
- 3
Add turmeric, curry powder, black pepper, and cinnamon stick. Stir well to release the spices.
2 minutes
Roasted curry powder gives better flavor.
- 4
Add fish fillets and gently mix. Pour in remaining coconut milk and water. Add salt and tamarind pulp.
2 minutes
Ensure fish is cut into bite-sized pieces.
Why This Dish is Healthy
This recipe is a healthy choice because it uses fresh fish for high-quality protein and vital nutrients, paired with fiber-rich rice and anti-inflammatory spices. Cooking with coconut milk instead of heavy oils keeps calories low, and the absence of fried components reduces unhealthy fats. The dish’s balanced macronutrients make it suitable for weight management, diabetes, and overall wellness.
Fish Rice and Curry provides a balanced combination of lean protein, complex carbohydrates, and healthy fats. Fish is rich in omega-3 fatty acids, vitamin D, and essential minerals like selenium and iodine. Coconut milk adds beneficial medium-chain triglycerides, while curry leaves and spices offer antioxidants and anti-inflammatory properties. This meal is low in saturated fat and free from processed ingredients, supporting heart health and sustained energy.
Pro Tips
- 💡Tip 1: Use the freshest fish available for best flavor and nutrition.
- 💡Tip 2: Roasting curry powder enhances aroma and taste.
- 💡Tip 3: Add a splash of lime juice for extra tang if desired.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to preserve fish texture. Avoid freezing as fish may become dry.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 185.0 kcal |
| Protein | 13.0 g |
| Carbohydrates | 24.0 g |
| Total Fat | 5.2 g |
| Fiber | 2.0 g |
