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Main course · South Indian

Kerala Sardine Fry with Turmeric and Chilli (Meen Varuthathu)

30 min Serves 4 ~250 kcal/serving ~£6.20 (£1.55/serving) Dairy-freeGluten-freePescatarian

Dietary and allergen labels, nutrition and cost are worked out automatically from each recipe’s ingredients and are a guide only. Check the labels on what you buy yourself — especially for allergies or coeliac disease. More about recipe labels.

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Ingredients

  • 8 fresh sardines, gutted and cleaned
  • 1 tsp ground turmeric
  • 1.5 tsp chilli powder
  • 2 tbsp rice flour
  • 10 curry leaves
  • 3 garlic cloves
  • 10 g fresh ginger
  • 3 tbsp coconut oil
  • 1 lime

Nutrition (per serving)

Calories
250 kcal
Protein
17.3 g
Carbohydrate
5.5 g
of which sugars
0.4 g
Fat
17.3 g
of which saturates
10.3 g
Fibre
1.1 g
Salt
0.22 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Crush the garlic and ginger to a paste and rub all over the sardines with the ground turmeric and chilli powder; leave to marinate for 10 minutes.

  2. 2

    Dust the sardines lightly in the rice flour.

  3. 3

    Heat the coconut oil in a wide frying pan over a medium-high heat, add the curry leaves and fry for 20 seconds.

  4. 4

    Add the sardines and fry for 3-4 minutes on each side until crisp, golden and cooked through.

  5. 5

    Squeeze over the lime juice and serve hot with rice.

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