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A classic Kerala delicacy where fresh sardines are slow-cooked with grated coconut, shallots, and green chilies. This semi-dry dish is packed with coastal flavors and pairs perfectly with steamed rice.
Prepare the Coconut Masala
Prepare the Kudampuli
Combine Ingredients
Slow-Cook the Peera
A classic Kerala delicacy where fresh sardines are slow-cooked with grated coconut, shallots, and green chilies. This semi-dry dish is packed with coastal flavors and pairs perfectly with steamed rice.
This kerala recipe takes 35 minutes to prepare and yields 4 servings. At 492.36 calories per serving with 33.79g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Finishing Touches
This recipe works wonderfully with other small fish like anchovies (netholi) or small mackerels.
If kudampuli is unavailable, you can use a few pieces of raw green mango (pacha manga) added along with the coconut mix for a different tangy flavor.
For extra heat and a peppery flavor, add 1/2 teaspoon of coarsely crushed black peppercorns along with the coconut masala.
Sardines are an excellent source of omega-3 fatty acids (EPA and DHA), which are crucial for reducing inflammation, supporting cardiovascular health, and boosting brain function.
Sardines are typically eaten with their tiny, edible bones, making them a fantastic natural source of calcium and Vitamin D, both essential for maintaining strong bones and teeth.
This dish provides high-quality protein from the sardines, which is vital for building and repairing tissues, muscle growth, and overall body function.
Beyond omega-3s and calcium, sardines are packed with Vitamin B12, selenium, and phosphorus, which support energy production and cellular health.
Yes, Sardine Peera is exceptionally healthy. Sardines are a powerhouse of omega-3 fatty acids, protein, vitamin D, and calcium. The use of fresh coconut provides healthy fats, and the dish is cooked with minimal oil, making it a highly nutritious choice.
A single serving of Sardine Peera (approximately 175g) contains around 350-400 calories. The majority of the calories come from the protein and healthy fats in the sardines and coconut.
If you cannot find kudampuli, you can substitute it with a few slices of raw green mango, a small ball of regular tamarind soaked in water (use the extract), or a squeeze of lemon juice added just before serving.
Fresh sardines are strongly recommended for the best flavor and firm texture. If you must use frozen sardines, ensure they are completely thawed and pat them very dry with paper towels before cooking to remove excess moisture.
The dish can become mushy if it's overcooked or if you stir it vigorously with a spoon. Sardines are very delicate. To prevent this, cook on low heat and only swirl the pan gently to mix.
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