📸 Image coming soon for Fillet Ikan
Ikan Fillet
Makan Tengah Hari • Malaysia
How to Make Fillet Ikan (Traditional & Healthy Version)
Fillet Ikan, or Malaysian fish fillet, is a beloved dish that highlights the country’s multicultural culinary heritage, seamlessly blending Malay, Chinese, and Indian influences. Traditionally enjoyed as a lunch dish, Fillet Ikan features fresh fish fillets marinated with a medley of aromatic local spices and herbs such as kunyit (turmeric), serai (lemongrass), and daun limau purut (kaffir lime leaves). Its simplicity allows the freshness of the fish and the vibrance of Malaysian flavors to shine, making it an ideal choice for those seeking a wholesome and satisfying meal. What sets Fillet Ikan apart is its use of indigenous ingredients like santan (coconut milk) for creaminess without excess fat, and fresh herbs to enhance both flavor and nutrition. This healthy, home-cooked version is pan-seared instead of deep-fried, reducing unnecessary oil while preserving the dish’s authentic taste. Whether served with fragrant nasi (rice) or alongside a crisp ulam salad, Fillet Ikan is a testament to Malaysia’s rich food culture and its commitment to fresh, healthful eating. Perfect for lunch, Fillet Ikan is not only quick to prepare but also adaptable for various dietary needs. Its aromatic, zesty flavors make it a crowd-pleaser, and it’s a great way to introduce Malaysian cuisine to any table. Enjoy the taste of Malaysia with this authentic and health-conscious recipe that fits right into any calorie-tracking meal plan.
Bahan-bahan(untuk 1 plate with 2 fish fillets and side salad)
- 300g White fish fillet (ikan tilapia or ikan kembung works well)
- 1 tsp Kunyit (turmeric) powder (for color and flavor)
- 1 stalk Serai (lemongrass) (finely sliced)
- 2 cloves Bawang putih (garlic) (minced)
- 1 small Bawang merah (shallot) (finely chopped)
- 2 leaves Daun limau purut (kaffir lime leaves) (thinly sliced)
- 1/4 cup Santan (light coconut milk) (reduced fat)
- 1 Chili padi (bird’s eye chili) (sliced, optional for spice) - pilihan
- 1 leaf Pandan leaf (tied into a knot, for aroma)
- 1 tbsp Lime juice (freshly squeezed)
- 1/2 tsp Salt (to taste)
- 1/4 tsp Black pepper (to taste)
- 1 tbsp Olive oil (or canola oil for pan-searing)
Arahan
- 1
Rinse and pat dry the fish fillets. Place them in a shallow dish.
2 minutes
Use fresh fish for the best flavor and texture.
- 2
Prepare the marinade: In a bowl, combine kunyit, minced garlic, chopped shallot, lime juice, salt, and pepper. Mix well.
4 minutes
Marinate the fish at least 10 minutes for deeper flavor.
- 3
Rub the marinade evenly over the fish fillets. Let rest for 10 minutes.
10 minutes
Cover and refrigerate for more intense flavor if you have time.
- 4
Heat olive oil in a non-stick pan over medium heat. Add sliced serai, daun limau purut, pandan leaf, and optional chili padi. Sauté until aromatic.
3 minutes
Do not burn the herbs; gentle sauté brings out aromas.
Kenapa hidangan ini sihat
Fillet Ikan is an excellent healthy lunch choice because it uses fresh, minimally processed ingredients and heart-healthy cooking techniques. Pan-searing with just a small amount of oil keeps calories low without sacrificing flavor. The inclusion of herbs and spices boosts the nutritional value, making it suitable for calorie tracking and weight management. The coconut milk is used sparingly, offering creaminess without excess fat.
This Fillet Ikan recipe is packed with lean protein from fresh fish, essential for muscle maintenance and repair. The use of kunyit and serai provides anti-inflammatory and antioxidant properties, while santan adds healthy fats in moderation. Aromatic herbs contribute vitamins A and C, and using olive oil instead of palm oil reduces saturated fat. This dish is naturally gluten-free and can be adapted for a variety of dietary needs.
Petua
- 💡Tip 1: Use the freshest fish available for the best flavor and texture.
- 💡Tip 2: Slice lemongrass and kaffir lime leaves thinly to maximize aroma.
- 💡Tip 3: Do not overcook the fish to keep it moist and tender.
Penyimpanan & hidangan
Store leftover Fillet Ikan in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or microwave, adding a splash of water to maintain moisture. Best enjoyed fresh.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
