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Fried Fish
Makan Tengah Hari • Malaysia
How to Make Fried Fish (Traditional & Healthy Version)
Fried Fish, known locally as 'Ikan Goreng', is a beloved staple in Malaysian cuisine, showcasing the nation's rich multicultural heritage. This dish is often prepared using fresh local fish, marinated in a blend of aromatic spices and herbs like kunyit (turmeric), bawang putih (garlic), and serai (lemongrass), then lightly pan-fried to perfection. The result is a crispy, golden exterior with tender, juicy flesh inside, making it irresistibly delicious and satisfying. Ikan Goreng is popular across Malaysia, served at home for lunch or dinner, and featured at festive gatherings. Its versatility allows it to complement a variety of sides, from simple nasi putih (white rice) to ulam (fresh Malaysian herbs) and tangy sambal. Malaysian Fried Fish is a testament to the harmonious blend of Malay, Indian, and Chinese influences, often enhanced with local ingredients like pandan leaves for added aroma and flavor. Opting for a health-conscious version ensures you can enjoy this classic dish guilt-free, celebrating both taste and nutritional benefits.
Bahan-bahan(untuk 1 medium fish fillet (approx. 120g) per serving)
- 2 fillets (120g each) White fish fillets (Ikan kembung or ikan selar)
- 1 tsp Turmeric powder (Kunyit)
- 2 cloves Garlic (Minced)
- 1-inch piece Ginger (Grated)
- 1 stalk Lemongrass (Serai, finely chopped)
- 1 leaf Pandan leaf (Knotted) - pilihan
- 1/2 tsp Chili powder (Mild, optional for spice) - pilihan
- 1/2 tsp Salt
- 1/4 tsp Black pepper (Freshly ground)
- 1 tbsp Lime juice (Limau nipis)
- 2 tbsp Cooking oil (Preferably canola or sunflower)
Arahan
- 1
Rinse the fish fillets under cold water and pat dry with paper towels. Make shallow cuts on both sides for even marination.
3 minutes
Drying the fish helps achieve a crispier crust.
- 2
In a bowl, mix turmeric powder, minced garlic, grated ginger, chopped lemongrass, chili powder (if using), salt, black pepper, and lime juice to form a paste.
4 minutes
Mix ingredients by hand to release the aroma of the spices.
- 3
Rub the spice paste generously onto both sides of the fish fillets, ensuring the marinade gets into the cuts. Let marinate for at least 10 minutes.
10 minutes
Longer marination enhances flavor.
- 4
Heat 2 tablespoons of oil in a non-stick pan over medium heat. Add the pandan leaf for extra aroma.
2 minutes
Ensure oil is hot before adding fish to prevent sticking.
Kenapa hidangan ini sihat
This Malaysian Fried Fish recipe is a healthy choice due to its use of fresh, local ingredients and a light cooking method. Marinating with spices instead of heavy sauces keeps calories in check, while pan-frying with minimal oil reduces unnecessary fats. The inclusion of herbs and aromatics boosts nutritional value without compromising flavor, making it suitable for balanced diets and calorie-conscious individuals.
Fried Fish is a nutritious option packed with lean protein that supports muscle health and tissue repair. Using fresh local fish like ikan kembung provides omega-3 fatty acids for heart health, while turmeric, ginger, and lemongrass offer anti-inflammatory and antioxidant properties. This dish is low in carbohydrates, and pan-frying with minimal oil keeps the fat content moderate. It also contains essential vitamins such as B12, D, and minerals like selenium and potassium.
Petua
- 💡Choose fresh, firm-fleshed fish for best results.
- 💡Let the marinade sit longer for deeper flavor.
- 💡Use pandan leaf in the oil for authentic Malaysian aroma.
Penyimpanan & hidangan
Store leftover fried fish in an airtight container in the refrigerator for up to 2 days. Reheat in an oven or air fryer to retain crispiness. Avoid microwaving to prevent sogginess.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 270.0 kcal |
