Tuvalu's fish curry orMalabar matthi curry:Locally caught fish,coconut milk,and aromatic spices blend in a beloved dish reflecting Tuvaluan culinary traditions.

The history of fish curry in Tuvalu is deeply intertwined with the country's cultural and culinary heritage. With a long tradition of fishing, seafood has always been a primary protein source for Tuvaluans. Over time, the influence of neighboring Pacific cultures, combined with the availability of coconut milk and indigenous spices, led to the development of the fish curry recipe as it is known today.

Fish curry became a cornerstone of Tuvaluan cuisine, reflecting the resourcefulness and ingenuity of its people in utilizing local ingredients to create delicious and nourishing meals. Today, fish curry continues to be cherished as a symbol of Tuvalu's culinary identity, passed down through generations and enjoyed in homes and restaurants across the islands.

Ingredients:

- 500g fresh fish fillets (such as tuna or mahi-mahi), cut into chunks

- 1 can (400ml) coconut milk

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 thumb-sized piece of ginger, grated

- 2 tomatoes, diced

- 1-2 green chilies, sliced (adjust to taste)

- 1 tablespoon curry powder

- 1 teaspoon turmeric powder

- Salt to taste

- Fresh cilantro leaves for garnish (optional)

- Cooking oil

Method:

1. Heat a tablespoon of cooking oil in a large skillet or pan over medium heat.

2. Add chopped onion and sauté until translucent.

3. Stir in minced garlic, grated ginger, and sliced green chilies. Cook for another minute.

4. Add diced tomatoes to the skillet and cook until they start to soften.

5. Sprinkle curry powder and turmeric powder over the mixture, stirring well to coat the ingredients.

6. Pour in the coconut milk, stirring to combine everything into a smooth sauce.

7. Season with salt to taste.

8. Gently add the fish chunks to the skillet, ensuring they are submerged in the curry sauce.

9. Simmer gently for about 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.

10. Once cooked, remove from heat and garnish with fresh cilantro leaves if desired.

11. Serve hot with rice or bread to soak up the delicious sauce. Enjoy your Tuvaluan-style fish curry!

Nutrition Value:

1. Fresh Fish Fillets (500g):

  - Calories: Varies depending on the type of fish, approximately 500-600 calories

  - Carbohydrates: 0g

  - Protein: Approximately 100g

  - Fat: Varies depending on the type of fish, approximately 5-20g

  - Sodium: Varies depending on preparation, typically low

  - Cholesterol: Varies depending on the type of fish, approximately 50-150mg

  - Nutritional Benefit: Excellent source of high-quality protein, omega-3 fatty acids, vitamins (such as vitamin D and B12), and minerals (such as selenium and phosphorus). Promotes heart health, muscle growth, and overall well-being.

2. Coconut Milk (1 can, 400ml):

  - Calories: Approximately 800 calories

  - Carbohydrates: Approximately 16g

  - Protein: Approximately 8g

  - Fat: Approximately 80g

  - Sodium: Approximately 40mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Rich source of healthy fats, including medium-chain triglycerides (MCTs), which can provide quick energy. Contains vitamins (such as vitamin C, E, and B vitamins) and minerals (such as iron, magnesium, and potassium). Supports immune function, provides energy, and adds creaminess to dishes.

3. Onion (1 onion, finely chopped):

  - Calories: Approximately 40-50 calories

  - Carbohydrates: Approximately 10-12g

  - Protein: Approximately 1g

  - Fat: 0g

  - Sodium: Approximately 5mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Low in calories and fat, but high in fiber, vitamins (such as vitamin C and B6), and minerals (such as potassium and manganese). Contains antioxidants and anti-inflammatory compounds. Supports digestive health and immune function.

4. Garlic (2 cloves, minced):

  - Calories: Approximately 10-15 calories

  - Carbohydrates: Approximately 3-4g

  - Protein: Approximately 0.5-1g

  - Fat: 0g

  - Sodium: Approximately 1-2mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Low in calories and fat, but rich in vitamins (such as vitamin C and B6), minerals (such as manganese and selenium), and antioxidants (such as allicin). Supports immune function, heart health, and may have antibacterial properties.

5. Ginger (1 thumb-sized piece, grated):

  - Calories: Approximately 10-15 calories

  - Carbohydrates: Approximately 2-3g

  - Protein: Approximately 0.5-1g

  - Fat: 0g

  - Sodium: Approximately 1-2mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Low in calories and fat, but high in antioxidants and anti-inflammatory compounds (such as gingerol). Contains vitamins (such as vitamin C and B6) and minerals (such as potassium and magnesium). Supports digestive health, reduces nausea, and may alleviate muscle soreness.

6. Tomatoes (2 tomatoes, diced):

  - Calories: Approximately 30-40 calories

  - Carbohydrates: Approximately 7-9g

  - Protein: Approximately 1-2g

  - Fat: 0g

  - Sodium: Approximately 5-10mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Low in calories and fat, but high in vitamins (such as vitamin C, K, and A) and antioxidants (such as lycopene). Contains minerals (such as potassium and folate). Supports heart health, vision, and may reduce the risk of certain cancers.

7. Green Chilies (1-2 chilies, sliced):

  - Calories: Approximately 5-10 calories

  - Carbohydrates: Approximately 1-2g

  - Protein: Approximately 0.5-1g

  - Fat: 0g

  - Sodium: Approximately 0-1mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Low in calories and fat, but rich in vitamins (such as vitamin C and A) and capsaicin, a compound that gives chilies their spicy flavor and may have metabolism-boosting and pain-relieving properties. Supports immune function and may aid in weight management.

8. Curry Powder (1 tablespoon):

  - Calories: Approximately 20-30 calories

  - Carbohydrates: Approximately 4-6g

  - Protein: Approximately 1-2g

  - Fat: Approximately 0.5-1g

  - Sodium: Approximately 5-10mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Contains a blend of spices, typically including turmeric, coriander, cumin, fenugreek, and chili powder. Provides flavor and aroma to dishes. Turmeric, a key ingredient, contains curcumin, a compound with anti-inflammatory and antioxidant properties. Supports digestive health and may reduce inflammation.

9. Turmeric Powder (1 teaspoon):

  - Calories: Approximately 5-10 calories

  - Carbohydrates: Approximately 1-2g

  - Protein: Approximately 0.5-1g

  - Fat: 0g

  - Sodium: Approximately 0-1mg

  - Cholesterol: 0mg

  - Nutritional Benefit: Contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Supports joint health, reduces inflammation, and may improve brain function. Gives dishes a vibrant yellow color.

10. Salt (to taste):

  - Calories: 0 calories

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: Varies depending on the amount added

  - Cholesterol: 0mg

  - Nutritional Benefit: Provides flavor to dishes and helps enhance other flavors. However, excessive salt consumption may increase blood pressure and contribute to health issues. It's important to use salt in moderation.

11. Fresh Cilantro Leaves (for garnish, optional):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: 0mg

  - Nutritional Benefit: Contains vitamins (such as vitamin K and C) and minerals (such as potassium and manganese). Adds freshness and aroma to dishes. Cilantro may also have antioxidant properties and aid in digestion.