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Fish Stew with Turmeric
Makan Tengah Hari • Malaysia
How to Make Fish Stew with Turmeric (Traditional & Healthy Version)
Fish Stew with Turmeric, known locally as 'Gulai Ikan Kunyit', is a beloved Malaysian lunch dish that celebrates the culinary heritage of the South Indian communities in Malaysia, particularly in Penang and Kedah. This healthy and vibrant stew is characterized by its aromatic turmeric-infused broth, tender fish chunks, and a medley of local vegetables simmered together. The use of fresh ingredients like lemongrass, daun pandan (pandan leaves), and santan (coconut milk) underscores Malaysia’s multicultural cuisine, where Malay, Indian, and Nyonya influences harmoniously blend. The dish is prized for its golden color, gentle spice, and comforting warmth, making it a staple in many Malaysian households. Fish Stew with Turmeric is often enjoyed with steamed rice during lunch, especially in coastal regions where fresh fish is abundant. Its subtle heat and richness are balanced by tangy tomatoes and aromatic herbs, making it a must-try for anyone seeking authentic Malaysian flavors. The stew is light yet satisfying, perfectly suited for health-conscious eaters looking for a traditional meal that doesn't compromise on taste.
Bahan-bahan(untuk 1 bowl with a portion of fish and vegetables, served with rice)
- 200g White fish fillets (ikan tenggiri or ikan merah) (skinless, boneless)
- 1 teaspoon Turmeric powder (serbuk kunyit) (freshly ground if possible)
- 1 inch, grated Fresh turmeric root (kunyit hidup) (for extra aroma) - pilihan
- 1/2 cup Coconut milk (santan) (light santan for lower fat)
- 1 medium, cut into wedges Tomato
- 4 pods, sliced Okra (bendi)
- 1 small, cubed Eggplant (terung) - pilihan
- 1 stalk, bruised Lemongrass (serai)
- 1 leaf, knotted Pandan leaf (daun pandan) (for fragrance) - pilihan
- 2, finely sliced Shallots
- 2 cloves, minced Garlic
- 1, sliced Chili (cili merah) (adjust for heat) - pilihan
- 2 tablespoons Tamarind juice (air asam jawa) (soak 1 tsp tamarind pulp in warm water)
- 1/2 teaspoon Salt (to taste)
- 1 teaspoon Cooking oil (preferably canola or sunflower)
Arahan
- 1
Marinate the fish fillets with half the turmeric powder and a pinch of salt. Set aside for 10 minutes.
10 minutes
Marinating with turmeric reduces fishy odor and adds color.
- 2
Heat oil in a non-stick pot over medium flame. Sauté shallots, garlic, lemongrass, and pandan leaf until fragrant.
3 minutes
Use minimal oil for a lighter stew.
- 3
Add the remaining turmeric powder and grated turmeric root (if using), stirring to release the aroma.
1 minute
Fresh turmeric gives a brighter color and more earthy flavor.
- 4
Pour in 1 cup of water and bring to a gentle simmer. Add the tamarind juice, tomatoes, okra, and eggplant. Cook until vegetables are tender.
5 minutes
Simmer gently to keep vegetables intact.
Kenapa hidangan ini sihat
Choosing Fish Stew with Turmeric for lunch supports a healthy lifestyle thanks to its low-calorie, high-protein profile. The use of local vegetables and minimal oil keeps the dish light yet filling, while turmeric and tamarind deliver natural antioxidants and aid digestion. This stew is naturally gluten- and dairy-free, suitable for many diets, and can be easily adapted to be vegan-friendly by substituting fish with tofu or tempeh.
This Fish Stew with Turmeric is packed with lean protein from fresh white fish, essential for muscle repair and satiety. The inclusion of turmeric provides curcumin, a potent anti-inflammatory compound, while okra and eggplant add dietary fiber, vitamins A and C, and antioxidants. Using light santan ensures a creamy texture with less saturated fat, and the aromatic herbs contribute minerals like potassium and magnesium. The stew is low in calories, especially when made with minimal oil, making it a nourishing choice for balanced nutrition.
Petua
- 💡Use fresh turmeric root for a more vibrant flavor and color.
- 💡Add daun kesum (Vietnamese coriander) for extra aroma if available.
- 💡Always marinate fish with turmeric to reduce fishy smell and enhance taste.
Penyimpanan & hidangan
Store in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat, adding a splash of water if needed to loosen the stew. Avoid boiling after adding santan to maintain the creamy texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
