Fish Fillet with Herb Crust
Makan Tengah Hari • Malaysia
How to Make Fish Fillet with Herb Crust (Traditional & Healthy Version)
Fish Fillet with Herb Crust is a vibrant dish that blends Malaysia’s multicultural heritage with nutritious, local ingredients. This recipe offers a refreshing twist on fish fillet, using herbs like daun ketumbar (cilantro), daun selasih (basil), and lemongrass to create a flavourful crust. The use of local fish such as ikan merah (red snapper) ensures freshness and authenticity, while the crust’s aromatic herbs reflect the Malay, Chinese, and Indian influences that shape Malaysia’s cuisine. Perfect for lunch, this dish is light yet satisfying, and the herb crust adds a fragrant, crunchy texture. The combination of pandan leaves and lemongrass imparts a uniquely Malaysian aroma, making every bite a delightful sensory experience. Fish Fillet with Herb Crust is a modern favourite among health-conscious Malaysians, especially those seeking balanced meals that showcase local produce. It’s a great choice for anyone looking to enjoy Malaysian food in a nutritious way, without sacrificing flavour or tradition.
Bahan-bahan(untuk 1 fillet with herb crust, served with salad or steamed vegetables)
- 2 medium fillets (about 120g each) Ikan merah (red snapper) fillets (Fresh local fish)
- 1/4 cup, finely chopped Daun ketumbar (cilantro) (Malay herb)
- 1/4 cup, finely chopped Daun selasih (basil) (Malay herb)
- 1 stalk, finely minced Serai (lemongrass) (Local aromatic)
- 1 leaf, finely sliced Daun pandan (pandan leaf) (For aroma)
- 1/3 cup Wholemeal breadcrumbs (Health-conscious option)
- 1 Egg white (Binding for herb crust)
- 1 tablespoon Olive oil (For brushing)
- 1/2 teaspoon Salt (To taste)
- 1/4 teaspoon Black pepper (To taste)
Arahan
- 1
Preheat oven to 200°C. Line a baking tray with parchment paper.
5 minutes
Ensure oven is properly preheated for even cooking.
- 2
Mix chopped daun ketumbar, daun selasih, serai, pandan, and wholemeal breadcrumbs in a bowl.
3 minutes
Use fresh herbs for maximum aroma and flavour.
- 3
Pat fish fillets dry with kitchen towel. Season with salt and pepper.
2 minutes
Dry fillets help the crust adhere better.
- 4
Brush each fillet with egg white to act as a binder.
2 minutes
Egg white helps keep the herb crust intact during baking.
Kenapa hidangan ini sihat
Using local, fresh fish and a crust made with herbs and wholemeal breadcrumbs ensures the dish is low in saturated fat and high in nutrients. The recipe avoids deep frying, favouring baking for lower calorie intake. Fresh herbs increase antioxidant levels, supporting overall health, while olive oil keeps the fat content healthy. This makes Fish Fillet with Herb Crust ideal for weight management, heart health, and maintaining energy levels throughout the day.
This Fish Fillet with Herb Crust is rich in lean protein from ikan merah, essential for muscle growth and repair. The herb crust features antioxidants and vitamins from daun ketumbar, daun selasih, and lemongrass. Wholemeal breadcrumbs add fibre, supporting digestion. Olive oil provides heart-friendly monounsaturated fats, while egg white delivers additional protein with minimal calories. Pandan and lemongrass boost micronutrient content, making this meal a powerhouse of vitamins, minerals, and phytonutrients.
Petua
- 💡Tip 1: Use fresh herbs and fish for the best flavour and nutrition.
- 💡Tip 2: Slice pandan thinly to avoid overpowering the dish.
- 💡Tip 3: Serve with ulam (local salad greens) for an authentic Malaysian touch.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or air fryer to maintain the crust’s crispiness.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
