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Fish Soup with Ginger
Makan Tengah Hari • Malaysia
How to Make Fish Soup with Ginger (Traditional & Healthy Version)
Fish Soup with Ginger, known locally as 'Sup Ikan Halia', is a beloved comfort dish within Malaysian cuisine, celebrated for its light yet flavourful broth infused with aromatic ginger. This soup is a staple in many Malaysian households, especially during the rainy season or when seeking a nourishing, easy-to-digest meal. Its multicultural roots reflect Malaysia’s rich tapestry of Malay, Chinese, and Indian influences, with each community adding their unique touch—be it in the herbs used or the types of fish featured. The delicate balance of fresh fish, ginger, lemongrass, and local vegetables highlights the natural sweetness of the ingredients while providing a soothing warmth from the ginger, making it an ideal lunch choice for those wanting a healthier, hearty meal. With minimal oil and a focus on fresh, local produce, Fish Soup with Ginger is both satisfying and guilt-free, perfectly embodying Malaysian home-cooked goodness. This health-conscious rendition keeps calories in check without sacrificing the authentic flavours that define Malaysian soups.
Bahan-bahan(untuk 1 medium bowl per person)
- 200g White fish fillet (e.g., ikan tenggiri) (firm, boneless)
- 3 cm Ginger (halia) (sliced thinly)
- 2 cloves Garlic (bawang putih) (smashed)
- 1 stalk Lemongrass (serai) (bruised)
- 1 leaf Pandan leaf (tied into a knot)
- 1 small Carrot (sliced)
- 1 medium Tomato (quartered)
- 2 stalks Spring onion (daun bawang) (sliced)
- 1/2 tsp Low-sodium salt
- 1/4 tsp White pepper (freshly ground)
- 750 ml Water (for soup base)
- 1 tsp Cooking oil (can use canola or sunflower oil)
Arahan
- 1
Heat cooking oil in a medium pot over medium heat. Add ginger slices and smashed garlic, sauté until fragrant.
3 minutes
Sautéing the aromatics first brings out their essential oils for a deeper soup flavour.
- 2
Add lemongrass and pandan leaf to the pot. Stir for another minute until aromatic.
1 minute
Bruising the lemongrass helps release its citrusy aroma into the broth.
- 3
Pour in water and bring to a gentle boil. Lower the heat and simmer for 5 minutes to infuse the base.
5 minutes
Let the aromatics simmer to extract their full flavours before adding fish.
- 4
Add carrot and tomato. Simmer until the vegetables begin to soften.
4 minutes
Adding carrots and tomatoes gives natural sweetness and extra nutrients to the soup.
Kenapa hidangan ini sihat
This soup is naturally low in calories and fat, with no added sugar or heavy oils—making it perfect for weight management and those monitoring their calorie intake. By using fresh fish and local vegetables, it maximizes nutrient density without processed ingredients. The use of minimal oil and salt keeps it heart-friendly and suitable for daily consumption. Its light yet satisfying profile helps you stay full without overindulging, supporting a balanced, healthy lifestyle.
Fish Soup with Ginger is rich in lean protein from white fish, which is low in saturated fat yet high in essential amino acids. Ginger and garlic offer anti-inflammatory properties and antioxidants, supporting immunity and digestion. Lemongrass and pandan not only enhance aroma but also supply micronutrients and phytonutrients. The inclusion of carrots and tomatoes boosts vitamin A, vitamin C, and dietary fiber, making each serving nourishing and wholesome. The broth is hydrating and gentle on the stomach, suitable for all ages.
Petua
- 💡Tip 1: Use the freshest fish possible for a naturally sweet and clean-tasting broth.
- 💡Tip 2: Slice ginger thinly to maximize flavor extraction without overpowering the soup.
- 💡Tip 3: Add a few goji berries for a subtle sweetness and extra antioxidants.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if needed. Best enjoyed fresh, as fish can become overcooked if reheated multiple times.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 140.0 kcal |
