Fillet Ikan Bakar
Makan Tengah Hari • Malaysia
How to Make Baked Fish Fillet (Traditional & Healthy Version)
Baked Fish Fillet is a beloved dish in Malaysian households, celebrated for its simplicity, taste, and wholesome ingredients. Drawing from Malaysia's rich multicultural culinary heritage, this dish incorporates local herbs such as serai (lemongrass), daun limau purut (kaffir lime leaves), and a hint of kunyit (turmeric) to infuse the fish with aromatic flavors. Unlike fried versions, this healthy baked adaptation allows the natural sweetness of the fish and freshness of the spices to shine, making it a popular choice for a light yet satisfying lunch. Malaysian cuisine is known for its vibrant fusion of Malay, Chinese, and Indian influences, and baked fish fillet is a testament to this diversity. It’s often prepared for family meals and festive occasions, with every region adding its unique twist using locally sourced ingredients. The gentle baking method preserves nutrients and keeps the fillet moist, making it ideal for those seeking a nutritious, heart-friendly option without sacrificing taste. Serve it with a side of ulam (local salad) or brown rice for a complete Malaysian meal.
Bahan-bahan(untuk 1 medium fillet per serving, suitable for Malaysian lunch portions)
- 2 fillets (150g each) White fish fillets (e.g., ikan siakap or tilapia) (fresh, boneless)
- 1 stalk Lemongrass (serai) (finely sliced)
- 2 leaves Kaffir lime leaves (daun limau purut) (thinly sliced)
- 1/2 tsp Turmeric powder (serbuk kunyit)
- 2 cloves Garlic (minced)
- 1-inch piece Ginger (grated)
- 1 Red chili (sliced, remove seeds for less heat) - pilihan
- 1 tbsp Olive oil (or light cooking oil)
- 1 tbsp Lime juice (freshly squeezed)
- 1/2 tsp Salt
- 1/4 tsp Black pepper (freshly ground)
Arahan
- 1
Preheat the oven to 180°C (350°F) and line a baking tray with parchment paper.
5 minutes
Preheating ensures even cooking and prevents sticking.
- 2
Pat the fish fillets dry with a paper towel. Place them on the prepared tray.
2 minutes
Dry fillets allow the marinade to adhere better and promote even baking.
- 3
In a small bowl, mix olive oil, turmeric powder, minced garlic, grated ginger, and lime juice. Stir well to form a marinade.
3 minutes
Mix until the turmeric is evenly distributed for a vibrant color.
- 4
Brush the marinade evenly over both sides of the fish fillets. Sprinkle with salt and black pepper.
2 minutes
Use a brush or clean hands to ensure thorough coating.
Kenapa hidangan ini sihat
Choosing to bake rather than fry significantly reduces oil usage and overall calories, making this dish ideal for weight management and cardiovascular wellness. The use of fresh herbs and spices delivers big flavor without excess sodium or additives. This recipe is diabetes-friendly, as it’s low in carbohydrates and sugar, and can be easily adapted for various dietary needs. Enjoy a nutritious, authentic Malaysian meal that’s full of taste but light on calories.
This Baked Fish Fillet is packed with high-quality lean protein essential for muscle repair and satiety. Lemongrass and kaffir lime leaves add antioxidants and aid digestion, while turmeric offers anti-inflammatory benefits. Using olive oil keeps saturated fat low. The dish is naturally gluten-free, low in carbs, and provides vitamins B12 and D, selenium, and potassium. It’s an excellent choice for a balanced diet and supports heart health.
Petua
- 💡Tip 1: Marinate the fish for 10-15 minutes for deeper flavor.
- 💡Tip 2: Use parchment paper to prevent sticking and make cleanup easy.
- 💡Tip 3: Garnish with fresh coriander or ulam for a burst of freshness before serving.
Penyimpanan & hidangan
Store leftover baked fish fillet in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave to retain moisture. Avoid freezing to preserve texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 140.0 kcal |
