Fish Steak with Creamy Mashed Potato
Minuman • Malaysia
How to Make Fish Steak with Creamy Mashed Potato (Traditional & Healthy Version)
Fish Steak with Creamy Mashed Potato is a delightful Malaysian dish that blends the freshness of ikan (fish) with the comforting smoothness of kentang lenyek (mashed potato). Inspired by Malaysia’s multicultural cuisine, this recipe utilises local herbs like daun limau purut (kaffir lime leaves) and serai (lemongrass) to infuse aromatic flavours. The creamy mashed potato is made lighter using santan instead of heavy dairy cream, reflecting health-conscious choices popular in modern Malaysian households. This dish is ideal for those seeking authentic Malaysian flavours with a global touch, perfect for families and gatherings. Its taste profile is enhanced by the balance between the savoury fish steak and the velvety mashed potatoes, with subtle hints of pandan and lemongrass. In Malaysia, fish is a staple protein, and pairing it with mashed potatoes exemplifies the fusion of Western technique with local ingredients, making it a favourite for special occasions or everyday meals. The recipe is designed to be calorie-conscious, using grilling instead of deep-frying, and incorporates fresh, wholesome ingredients for a nutritious meal.
Bahan-bahan(untuk 1 grilled fish steak with 1 cup creamy mashed potato)
- 2 steaks (150g each) Fresh ikan tenggiri (mackerel steak) (ikan tenggiri)
- 2 tablespoons Lemon juice (jus limau)
- 2 leaves, finely chopped Daun limau purut (kaffir lime leaves) (daun limau purut)
- 1 stalk, smashed Serai (lemongrass) (serai)
- 2 tablespoons Olive oil (for grilling)
- 2 medium (300g) Kentang (potatoes) (kentang)
- 1/4 cup Santan (coconut milk) (santan)
- 1 leaf, tied Pandan leaf (daun pandan)
- 1/2 teaspoon Salt (garam)
- 1/4 teaspoon Black pepper (lada hitam)
- 1 tablespoon, chopped Fresh parsley (optional garnish) - pilihan
Arahan
- 1
Marinate the ikan tenggiri steaks with lemon juice, chopped daun limau purut, smashed serai, salt, and black pepper. Let sit for 10 minutes.
10 minutes
Marinating with local herbs enhances aroma and reduces fishy taste.
- 2
Peel and cut kentang into cubes. Boil with pandan leaf until soft (about 10 minutes). Remove pandan leaf.
10 minutes
Pandan adds a subtle fragrance to the potatoes.
- 3
Drain boiled kentang and mash until smooth. Mix in santan, salt, and pepper. Stir well for creamy texture.
5 minutes
Use warm santan for smoother mashed potato.
- 4
Heat olive oil in grill pan. Grill marinated fish steaks for 3-4 minutes on each side until cooked and golden.
8 minutes
Grilling keeps the fish tender and lowers fat content.
Kenapa hidangan ini sihat
Fish Steak with Creamy Mashed Potato is a healthy choice as it combines lean protein with fibre-rich potatoes and heart-friendly fats from santan. The recipe avoids deep-frying and heavy cream, making it suitable for calorie-conscious individuals. Local herbs not only boost flavour but also enhance the nutritional value, supporting overall wellness.
This dish is rich in protein from ikan tenggiri, a lean Malaysian fish, and provides complex carbohydrates from kentang. Santan gives healthy fats and is lactose-free, suitable for those avoiding dairy. The use of local herbs like pandan and lemongrass adds antioxidants and micronutrients, while grilling reduces unnecessary fats. You'll get vitamins B, C, potassium, and magnesium in each serving.
Petua
- 💡Tip 1: Fresh ikan tenggiri ensures tender steaks and authentic Malaysian flavour.
- 💡Tip 2: Boil kentang with pandan for extra fragrance.
- 💡Tip 3: Grill fish over medium heat to prevent overcooking.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat mashed potatoes with a splash of santan to restore creaminess. Fish is best reheated gently to avoid dryness.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 480.0 kcal |
