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Ikan Fillet Masala
Makan Tengah Hari • Malaysia
How to Make Fish Fillet Masala (Traditional & Healthy Version)
Fish Fillet Masala is a beloved dish in Malaysia, reflecting the country’s vibrant Indian-Malaysian culinary heritage. This health-conscious recipe makes use of fresh fish fillets—rich in protein—and a medley of spices like kunyit (turmeric), jintan manis (fennel), and fresh rempah (spice paste). Malaysian Fish Fillet Masala stands out for its aromatic base of bawang merah (shallots), bawang putih (garlic), and halia (ginger), infused with local herbs such as daun kari (curry leaves) and serai (lemongrass). The use of minimal santan (coconut milk) keeps the dish light yet flavorful, making it a popular choice for lunch in many Malaysian homes. This dish is a great example of Malaysia’s multicultural cuisine, often enjoyed at Indian-Muslim (Mamak) restaurants or cooked for family meals. The harmonious blend of spices creates a robust, savory, and slightly tangy flavor profile, complemented by the freshness of local fish. Fish Fillet Masala is perfect for those seeking authentic, healthy Malaysian food that’s both satisfying and nutritious. Opting for Fish Fillet Masala not only brings a taste of Malaysia’s diverse culinary influences to your table but also supports a balanced diet. With its protein-rich fish and aromatic spices, this dish is a wholesome option for those tracking their calories, without sacrificing flavor or tradition.
Bahan-bahan(untuk 1 bowl with rice or chapati)
- 250g White fish fillet (ikan putih) (snapper, barramundi, or tilapia)
- 3 Shallots (bawang merah) (finely sliced)
- 3 cloves Garlic (bawang putih) (minced)
- 1-inch piece Ginger (halia) (minced)
- 1 sprig Curry leaves (daun kari) (fresh)
- 1 tbsp Chili powder (adjust to taste)
- 1/2 tsp Turmeric powder (serbuk kunyit)
- 1 medium Tomato (diced)
- 1 stalk Serai (lemongrass) (bruised) - pilihan
- 1/3 cup Santan (light coconut milk) (preferably low-fat)
- 1 tbsp Lime juice (for marination)
- 1 tbsp Cooking oil (preferably canola or sunflower)
- to taste Salt
- 2 tbsp Coriander leaves (chopped, for garnish) - pilihan
Arahan
- 1
Marinate the fish fillets with lime juice, a pinch of salt, and turmeric powder. Set aside for 10 minutes.
10 minutes
Marinating removes fishy odor and enhances flavor.
- 2
Heat oil in a non-stick pan over medium heat. Add sliced shallots, minced garlic, and ginger. Sauté until fragrant and golden.
4 minutes
Keep stirring to avoid burning the aromatics.
- 3
Add curry leaves and lemongrass. Sauté for another minute to release their aroma.
1 minute
Bruised lemongrass releases more flavor.
- 4
Stir in chili powder and diced tomato. Cook until the tomato softens and oil separates.
3 minutes
Use ripe tomato for natural sweetness and color.
Kenapa hidangan ini sihat
This healthy Fish Fillet Masala recipe uses minimal oil, lean white fish, and light coconut milk to keep calories and saturated fat in check. The emphasis on fresh herbs and natural spices means you get flavor without relying on processed ingredients. It’s a wholesome, nutrient-dense meal perfect for those who want to enjoy Malaysian cuisine while maintaining a healthy lifestyle.
Fish Fillet Masala is high in lean protein from the fish, essential for muscle repair and satiety. The use of light santan reduces saturated fat, while aromatics like garlic, ginger, and curry leaves provide antioxidants and anti-inflammatory benefits. Spices such as turmeric contain curcumin, known for its immune-boosting properties. This dish is low in carbohydrates and can be made gluten-free, making it suitable for weight management and balanced nutrition.
Petua
- 💡Tip 1: Use fresh, firm white fish for best texture.
- 💡Tip 2: Add a pinch of ground black pepper for extra aroma.
- 💡Tip 3: Prepare the spice base in advance for quick weekday cooking.
Penyimpanan & hidangan
Store leftover Fish Fillet Masala in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to avoid overcooking the fish. Best consumed fresh.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
