Steamed Parang Fish
Minuman • Malaysia
How to Make Steamed Parang Fish (Traditional & Healthy Version)
Steamed Parang Fish, or Ikan Parang Kukus, is a beloved Malaysian dish known for its delicate flavors and health benefits. Rooted deeply in Malaysian multicultural cuisine, this dish features the mild, tender flesh of parang fish, which is gently steamed with aromatics like ginger, lemongrass (serai), and pandan leaves. Commonly enjoyed in both Malay and Chinese households, steamed fish highlights the best of local ingredients and simple cooking methods, allowing the natural sweetness of the fish to shine through without heavy sauces or frying. This traditional recipe reflects the Malaysian approach to healthy home-cooked meals, emphasizing freshness and balance. The subtle infusion of lemongrass and ginger not only enhances taste but also offers a soothing aroma that is uniquely Malaysian. Steamed Parang Fish is often served at family gatherings, festive occasions, and as a nutritious everyday meal, making it a versatile addition to your healthy eating routine. Its light, clean profile and easy preparation have made it a favorite for those seeking wholesome, flavor-packed meals without excess calories or fat.
Bahan-bahan(untuk 1 medium fish fillet with steamed aromatics)
- 300g Parang fish fillet (ikan parang) (fresh, scaled and cleaned)
- 2 inches Ginger (sliced thinly)
- 1 stalk Lemongrass (serai) (bruised)
- 1 leaf Pandan leaf (tied into a knot)
- 1 tablespoon Soy sauce (kicap masin) (light)
- 1 teaspoon Sesame oil
- 2 stalks Spring onion (sliced)
- 1 Red chili (sliced thinly for garnish) - pilihan
- 1/4 teaspoon Salt
- A pinch White pepper
Arahan
- 1
Rinse and pat dry the parang fish fillet. Place it on a heatproof plate suitable for steaming.
3 minutes
Use kitchen towels to absorb excess moisture for firmer texture.
- 2
Arrange half the ginger slices and pandan leaf beneath the fish. Scatter the remaining ginger and lemongrass on top.
3 minutes
Bruising the lemongrass releases more aroma.
- 3
Drizzle light soy sauce and sesame oil evenly over the fish. Sprinkle salt and white pepper.
2 minutes
Use low-sodium soy sauce for a healthier option.
- 4
Prepare a steamer with boiling water. Place the plate with fish inside, cover, and steam over medium heat for 15-18 minutes, or until fish is just cooked and flakes easily.
18 minutes
Do not over-steam to maintain moistness.
Kenapa hidangan ini sihat
This steamed fish recipe is healthy because it avoids deep frying and excessive oils, relying on steaming to preserve nutrients. The use of fresh Malaysian herbs and aromatics delivers flavor without added calories. It is high in protein, low in calories, and suitable for those aiming for weight loss, diabetes management, or simply adopting a nutritious Malaysian diet.
Steamed Parang Fish is a nutrient-dense dish, rich in lean protein essential for muscle repair and maintenance. Parang fish provides omega-3 fatty acids, which support heart health and reduce inflammation. The use of ginger and lemongrass adds antioxidants and aids digestion, while minimal oil keeps the fat content low. This dish is naturally free from added sugars and is low in saturated fat, making it suitable for most dietary needs.
Petua
- 💡Choose the freshest fish available for the best texture and flavor.
- 💡Do not over-steam; check if the fish flakes easily to avoid dryness.
- 💡Add a few slices of tomato or shiitake mushroom for extra nutrition and color.
Penyimpanan & hidangan
Best consumed fresh. Store leftovers in an airtight container in the refrigerator for up to 1 day. Reheat by gentle steaming, not microwaving, to retain moisture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
