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Fish in Spicy Tomato Sauce
Makan Tengah Hari • Malaysia
How to Make Fish in Spicy Tomato Sauce (Traditional & Healthy Version)
Fish in Spicy Tomato Sauce, known locally as 'Ikan Masak Merah', is a beloved Malaysian dish that blends the bold flavors of fresh fish with a robust, aromatic tomato-based sauce. This recipe epitomizes the multicultural tapestry of Malaysian cuisine, drawing from Malay, Chinese, and Indian culinary influences. The sauce features a harmonious balance of tangy tomatoes, fiery cili merah (red chilies), fragrant bawang merah (shallots), and earthy spices, all gently simmered to perfection. Often enjoyed as a lunch centerpiece, this dish is cherished for its vibrant color and tantalizing aroma, thanks to the addition of local ingredients like daun limau purut (kaffir lime leaves), serai (lemongrass), and a touch of asam jawa (tamarind) for a mild tang. Whether served with brown rice or whole-grain nasi, Fish in Spicy Tomato Sauce is a nutritious and satisfying choice. By using fresh, lean fish and controlling the amount of oil, this recipe offers an authentic taste of Malaysia while being mindful of caloric intake and health. It's a flavorful and heartwarming meal that brings the essence of Malaysian home cooking to your table.
Bahan-bahan(untuk 1 medium fish fillet with sauce and vegetables)
- 250g White fish fillet (ikan siakap or tenggiri, skinless)
- 2 medium Tomatoes (chopped)
- 2 Red chilies (cili merah) (seeds removed for less heat)
- 3 Shallots (bawang merah) (peeled)
- 2 cloves Garlic (bawang putih) (peeled)
- 1 stalk Lemongrass (serai) (bruised)
- 2 Kaffir lime leaves (daun limau purut) (torn)
- 1 tbsp Tamarind juice (asam jawa) (diluted with 2 tbsp water)
- 1 tbsp Cooking oil (preferably canola or sunflower)
- 1/2 tsp Salt
- 1/2 tsp Sugar (optional, for balance) - pilihan
- 1 stalk Spring onion (sliced for garnish) - pilihan
Arahan
- 1
Blend tomatoes, red chilies, shallots, and garlic into a smooth paste.
5 minutes
Add a splash of water for easier blending if needed.
- 2
Heat oil in a non-stick pan over medium heat. Sauté the blended paste with lemongrass until fragrant and oil separates.
5 minutes
Stir continuously to prevent burning and to release the sambal aroma.
- 3
Add kaffir lime leaves and tamarind juice. Stir well to combine.
2 minutes
Tear the leaves to intensify the citrusy aroma.
- 4
Add fish fillets to the sauce. Spoon sauce over fish, cover, and simmer until fish is cooked through.
7 minutes
Do not overcook the fish to keep it moist and tender.
Kenapa hidangan ini sihat
Fish in Spicy Tomato Sauce is a healthy Malaysian recipe because it relies on fresh, nutrient-dense ingredients and lean protein. The sauce is made with blended vegetables and minimal oil, reducing unnecessary fats. The inclusion of local herbs and spices enhances flavor without excess sodium or calories. Serving it with whole grains adds fiber, supporting satiety and digestive health. This dish is perfect for those seeking a wholesome, calorie-conscious lunch.
This dish is rich in lean protein from the white fish, which is also a good source of omega-3 fatty acids beneficial for heart health. The use of fresh tomatoes supplies vitamin C, lycopene, and antioxidants, while the addition of chilies boosts metabolism and provides vitamin A. Lemongrass and kaffir lime leaves contribute phytonutrients and support digestion. By using minimal oil and skipping deep-frying, this recipe keeps saturated fat low and calories moderate, making it suitable for a balanced diet.
Petua
- 💡Tip 1: Use the freshest fish available for optimal flavor and texture.
- 💡Tip 2: Adjust chili quantity to control the spiciness to your preference.
- 💡Tip 3: Blending the sauce until smooth ensures a velvety consistency.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to preserve the fish's texture. Best eaten fresh.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
