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Great Balance

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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.

MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

What is the energy content breakdown?

Protein

43g / 41%

Carbohydrates

18.7g / 18%

Fats

18.8g / 40%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

Nutritional tips

Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients.
Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?
Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron.
Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!

MyMenu IQ™

Fish Ambulthiyal

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Local Easy Main course

Fish Ambulthiyal

Name: Fish Ambulthiyal
Prep time: PM6.00T
Cook time: PM16.00T
Total time: PM22.00T
Cuisine: Local

(1)

22Min

Intermediate

Ingredients

3 Portions

500 g

Saalayo Fish

3 tbsp

Goraka (Camboge)

3 tbsp

Pepper

1 tbsp

Chili powder

0.5 tsp

Turmeric

3 tbsp

Garlic

2 tbsp

Ginger

3 Mediums

Green chilis

10 Leafs

Curry Leaves

10 Leafs

Pandan Leaves

0.5 tbsp

Salt

150 mL

Water

Copy

Nutrition Value

Energy

404.09 kcal

Protein

43.03 g

Potassium

1147.22 mg

Carbohydrates

18.7 g

Sugars

1.23 g

Fiber

5.01 g

Sodium

553.82 mg

Fats

18.79 g

Information per serving

Step 01
6 Min

Add all the Ingredients except the Fish, into a blender with 150ml of Water & blend into a paste.
Step 02
4 Min

Heat a Claypot on stove, add the Fish into it, then add the paste & 2 tbsp of oil and mix well
Step 03
2 Min

Add 4-6 Nos Curry Leaves & Pandan Leaves.
Step 04
10 Min

Add water to a level which covers the fish & bring it to a boil until the gravy gets absorbed to the Fish

Step 01 of 4

Add all the Ingredients except the Fish, into a blender with 150ml of Water & blend into a paste.

Step 02 of 4

Heat a Claypot on stove, add the Fish into it, then add the paste & 2 tbsp of oil and mix well

Step 03 of 4

Add 4-6 Nos Curry Leaves & Pandan Leaves.

Step 04 of 4

Add water to a level which covers the fish & bring it to a boil until the gravy gets absorbed to the Fish

Recipe PDF

With pictures

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