Cuttlefish Curry
Curries • Sri Lanka
About Cuttlefish Curry
Cuttlefish rings in red coconut-milk curry — coastal staple.
How to Make Cuttlefish Curry (Traditional & Healthy Version)
Cuttlefish Curry, known locally as 'Dallo Curry', is a beloved dish from Sri Lanka’s coastal regions. This dish highlights the rich seafood heritage of the island, where fresh cuttlefish is gently simmered in a fragrant blend of spices and coconut milk. The result is a curry that is both aromatic and brimming with umami flavors, perfectly complemented by subtle heat and the creamy texture of coconut milk. Sri Lankan families cherish this dish for its unique taste and the way it brings the bounty of the Indian Ocean to the table. What sets Cuttlefish Curry apart is its delicate balance of spices such as cumin, turmeric, and curry leaves, which create a comforting yet invigorating meal. Its lean protein and relatively low fat content make it a popular option for those seeking a nutritious, flavorful, and satisfying experience. Whether served with steamed red rice or a side of string hoppers, this curry makes for an unforgettable Sri Lankan meal. For health-conscious food lovers, this version of Cuttlefish Curry is designed to be both authentic and nutritious. It uses minimal oil, incorporates plenty of fresh herbs, and highlights the natural flavors of the cuttlefish. This makes it an excellent choice for anyone wanting to explore Sri Lankan cuisine while maintaining a balanced diet.
Ingredients(for 1 bowl (approx. 200g) per person)
- 250g Fresh cuttlefish (cleaned and cut into rings (dallo))
- 1 cup Coconut milk (thin) (fresh or light)
- 1 medium Onion (finely sliced)
- 3 Garlic cloves (minced)
- 1 Green chili (sliced)
- 10 Curry leaves (fresh (karapincha))
- 1/2 tsp Turmeric powder
- 1 tsp Coriander powder
- 1/2 tsp Cumin powder
- 1/2 tsp Black pepper (freshly ground)
- to taste Salt
- 1 tsp Lime juice (freshly squeezed)
- 1 tsp Coconut oil (or any neutral oil)
Instructions
- 1
Clean and slice the cuttlefish into rings. Rinse thoroughly and drain.
5 minutes
Ensure all ink sacs are removed for a clean taste.
- 2
Heat coconut oil in a pan over medium heat. Add sliced onions, garlic, green chili, and curry leaves. Sauté until onions are soft and fragrant.
5 minutes
Do not burn the garlic; it should be golden, not brown.
- 3
Add turmeric, coriander, cumin, and black pepper. Stir for 1 minute until the spices are aromatic.
1 minute
Dry roasting the spices before adding liquid intensifies flavor.
- 4
Add the cuttlefish and sauté for 2-3 minutes until it starts to turn opaque.
3 minutes
Avoid overcooking at this stage to keep the cuttlefish tender.
Why This Dish is Healthy
This dish is a healthy choice due to its use of fresh seafood, minimal added fats, and an abundance of natural spices and herbs. With only 145 calories per serving, it fits well into calorie-controlled diets and provides satiety with quality protein. Its low carbohydrate content makes it suitable for low-GI and weight management meal plans.
Cuttlefish Curry offers lean, high-quality protein (16g per serving) and is low in calories and fat. Cuttlefish is rich in essential minerals like selenium, phosphorus, and vitamin B12, which support metabolism and nerve health. The use of coconut milk provides healthy fats, while spices like turmeric and black pepper contribute antioxidants and anti-inflammatory properties.
Pro Tips
- 💡Tip 1: Do not overcook cuttlefish; it can become rubbery if cooked too long.
- 💡Tip 2: Squeeze fresh lime juice at the end for a bright finish.
- 💡Tip 3: Use freshly ground spices for maximum aroma and depth of flavor.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed to maintain moisture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 145.0 kcal |
| Protein | 16.0 g |
| Carbohydrates | 4.2 g |
| Total Fat | 7.2 g |
| Fiber | 0.9 g |
