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Fish Bun
Street Food • Sri Lanka
About Fish Bun
Soft bread bun stuffed with spiced fish and potato filling — ubiquitous SL bakery item.
How to Make Fish Bun (Traditional & Healthy Version)
Fish Bun, locally known as 'Maalu Paan', is a beloved Sri Lankan street food found in bakeries and tea shops across the island. It features a soft, fluffy bun filled with a spicy fish mixture, typically made with tuna or mackerel, onions, and aromatic Sri Lankan spices. This snack is deeply rooted in Sri Lankan culture, enjoyed by people of all ages as a quick breakfast, lunch, or evening treat with a cup of Ceylon tea. Its unique blend of savory, spicy, and mildly sweet flavors makes it a favorite among locals and visitors alike. The origins of Fish Bun trace back to the colonial era, when bread-making techniques were introduced to Sri Lanka. Over time, local bakers infused traditional fillings, creating variations that reflect the vibrant culinary landscape of the island. Today, Fish Bun is celebrated for its portability, affordability, and bold flavor profile. It's a great choice for anyone seeking an authentic Sri Lankan taste experience, offering a balance of protein, carbs, and spices that delight the palate and nourish the body. For health-conscious eaters, this recipe uses whole wheat flour and minimal oil, making it lower in calories and higher in fiber. It’s a satisfying, protein-rich option that fits perfectly into a balanced diet. Whether you’re exploring Sri Lankan cuisine for the first time or craving a nostalgic bite, Fish Bun is sure to impress with its wholesome ingredients and island-inspired flavors.
Ingredients(for 1 medium bun per serving (traditional Sri Lankan size))
- 1 cup Whole wheat flour (Atta)
- 100g Canned tuna (or mackerel, drained)
- 1 small Onion (finely chopped)
- 1 Green chili (finely sliced)
- 1 tsp Sri Lankan curry powder (roasted)
- 1/4 tsp Black pepper (freshly ground)
- 1/2 tsp Salt (to taste)
- 1 tbsp Coconut oil (for sautéing)
- 1/2 tsp Yeast (instant dry)
- 1/4 cup Warm water (for dough)
- 1 tsp Sugar (for dough activation)
- 1 Egg (for egg wash (optional)) - optional
Instructions
- 1
Prepare the dough by mixing whole wheat flour, yeast, warm water, sugar, and salt. Knead until smooth and elastic. Cover and let it rest for 10 minutes.
10 minutes
Ensure the water is lukewarm to activate the yeast effectively.
- 2
Heat coconut oil in a pan. Sauté onions and green chili until fragrant and translucent.
3 minutes
Don’t overcook the onions; keep them slightly crunchy for better texture.
- 3
Add canned tuna, Sri Lankan curry powder, black pepper, and salt. Stir well and cook for 3 minutes until flavors blend and mixture is dry.
3 minutes
Break up the tuna finely for even filling distribution.
- 4
Divide rested dough into two equal portions. Roll each into a circle and place fish filling in the center. Fold and seal edges to create a bun shape.
5 minutes
Pinch edges tightly to prevent filling from leaking during baking.
Why This Dish is Healthy
This Fish Bun recipe uses whole wheat flour instead of refined flour, increasing fiber and lowering glycemic impact. Minimal oil and lean fish make it lower in saturated fat and cholesterol. With controlled portion size and nutrient-rich ingredients, it supports weight management, heart health, and sustained energy. It’s ideal for calorie-conscious individuals seeking authentic Sri Lankan flavors without compromising nutrition.
Each Fish Bun serving provides balanced macros: 8.2g protein, 30g carbohydrates, and 8.4g fat, with only 225 calories. Tuna is rich in omega-3 fatty acids, promoting heart health. Whole wheat flour adds dietary fiber, supporting digestion and stable blood sugar. Coconut oil offers healthy fats and antioxidants. The recipe includes vitamins B, C, and minerals like potassium and iron from vegetables and spices. It's a nutrient-dense snack that fits a variety of healthy eating plans.
Pro Tips
- 💡Tip 1: Use fresh fish for the filling if available for enhanced flavor.
- 💡Tip 2: Let the dough rest well for extra-soft buns.
- 💡Tip 3: Adjust spice levels to suit your taste or dietary needs.
Storage & Serving
Store cooled Fish Buns in an airtight container at room temperature for up to 1 day. For longer storage, refrigerate up to 3 days and reheat before serving. Avoid freezing as texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 225.0 kcal |
| Protein | 8.2 g |
| Carbohydrates | 30.0 g |
| Total Fat | 8.4 g |
| Fiber | 1.4 g |
