Sri Lankan · lunch, dinner
Dallo Themparaduwa (Sri Lankan Spicy Tempered Squid)
දැල්ලෝ තෙම්පරාදුව
Video by Apé Amma on YouTube, in Sinhala · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Molluscs. Check labels on stock, sauces and spice mixes.
Squid cooked in its own juices with spices, chillies and goraka instead of coconut milk: about 31 g protein and 16 g net carbs a serve, with more than a day's selenium and a day's vitamin B12.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 15
Method
The cook speaks Sinhala; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Clean the squid: pull the head and tentacles out of the body, remove the clear quill and the innards, cut away the eyes and beak, and peel off the purple skin. 0:45
- Cut the tubes into rings and the tentacles into pieces, then wash them well in a few changes of water and drain. 3:45
- Heat the coconut oil in a clay pot or heavy pan, fry the garlic and ginger paste for a moment, then add the fenugreek seeds, curry leaves, rampe and green chillies. 6:40
- Add the onion and the goraka pieces and fry until the onion softens. 7:25
- Add the chilli powder, curry powder, turmeric, pepper and salt with the squid and stir to coat every piece. 7:45
- Cover and cook on low heat, stirring now and then, until the squid is tender and the juices have cooked down to a thick, dark spicy coating. 7:55
Tip. Serves 2 as a main (our estimate; 3–4 as one curry among several). Traditionally eaten with rice and other curries; cauliflower rice keeps it lower in carbs. Goraka is sold dried in Sri Lankan shops; tamarind works too.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 19%
- Protein 36%
- Fat 45%
Low carb: under 26% of the energy is from carbs.
One serve has about 55% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High157%
86 µg a serve, mostly from squid or cuttlefish (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High100%
2.4 µg a serve, mostly from squid or cuttlefish (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High60%
1 g a serve, mostly from squid or cuttlefish (96%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High30%
3.3 mg a serve, mostly from squid or cuttlefish (86%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High26%
3.9 mg a serve, mostly from squid or cuttlefish (57%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C High25%
23 mg a serve, mostly from green chillies (47%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High23%
0.4 mg a serve, mostly from garlic (28%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium High21%
88 mg a serve, mostly from squid or cuttlefish (70%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source18%
3.3 mg a serve, mostly from squid or cuttlefish (39%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source16%
750 mg a serve, mostly from squid or cuttlefish (62%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source13%
113 µg a serve, mostly from chilli powder (76%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 4
Calcium9%
111 mg a serve, mostly from squid or cuttlefish (54%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin K9%
11 µg a serve, mostly from curry leaves (29%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate6%
25 µg a serve, mostly from squid or cuttlefish (37%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Apé Amma; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.