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Ikan goreng fillet
Makan Tengah Hari • Malaysia
How to Make Fried Fish Fillet (Traditional & Healthy Version)
Fried Fish Fillet, or 'Ikan Goreng Fillet', is a beloved dish across Malaysia, celebrated for its crisp texture and delicate flavors. Drawing from Malaysia's multicultural cuisine, this recipe highlights fresh local fish, aromatic spices like kunyit (turmeric), and fragrant herbs such as daun limau purut (kaffir lime leaf) and serai (lemongrass). Traditionally enjoyed as a lunch staple, it is found at hawker stalls, family gatherings, and festive occasions, reflecting the nation's diversity and love for seafood. The taste of Malaysian Fried Fish Fillet is a harmonious blend of mild spice, citrusy aroma, and a satisfying crunch, making it both comforting and light. This healthy version uses minimal oil and incorporates local ingredients like pandan leaves for extra fragrance, ensuring it fits perfectly into a balanced diet. By choosing fresh, sustainable fish and avoiding heavy coatings, this dish supports health-conscious eating while preserving authentic Malaysian flavors. Ikan Goreng Fillet is more than just a meal—it's a cultural experience that brings together Malay, Chinese, and Indian influences. Whether paired with nasi (rice), ulam (herbs), or sambal, it serves as a symbol of Malaysian hospitality and culinary heritage, offering a wholesome and flavorful option for lunch.
Bahan-bahan(untuk 1 fillet with side salad and rice)
- 2 fillets (120g each) Fresh fish fillets (snapper or tilapia) (ikan fillet)
- 1 tsp Turmeric powder (kunyit)
- 1 stalk, finely chopped Lemongrass (serai)
- 2 leaves, finely sliced Kaffir lime leaves (daun limau purut)
- 1 leaf, tied into a knot Pandan leaf (daun pandan) - pilihan
- 2 cloves, minced Garlic (bawang putih)
- 1 inch, grated Ginger (halia)
- 1/2 tsp Salt (garam)
- 1/4 tsp Black pepper (lada hitam)
- 2 tbsp Rice flour (tepung beras)
- 2 tbsp Vegetable oil (minyak sayur)
Arahan
- 1
Pat the fish fillets dry with a kitchen towel. Place in a bowl.
2 minutes
Dry fish ensures the coating stays crisp during frying.
- 2
Rub fillets with turmeric, salt, black pepper, garlic, ginger, lemongrass, and kaffir lime leaves. Marinate for 10 minutes.
10 minutes
Marinating allows flavors to penetrate the fish.
- 3
Coat each fillet lightly with rice flour for a thin, crisp layer.
2 minutes
Rice flour gives a lighter crust compared to wheat flour.
- 4
Heat vegetable oil in a non-stick pan over medium heat. Add pandan leaf to infuse aroma.
3 minutes
Pandan leaf imparts a subtle fragrance to the oil and fish.
Kenapa hidangan ini sihat
Choosing fresh fish and minimal oil makes this recipe heart-friendly and suitable for calorie-conscious diets. The aromatic herbs and spices boost flavor without relying on salt or heavy sauces, reducing sodium intake. Rice flour is a better alternative for those sensitive to gluten, and the inclusion of pandan and lemongrass adds nutrition and digestive benefits. This balanced meal fits perfectly into a healthy Malaysian lunch.
This Malaysian Fried Fish Fillet recipe is rich in protein from fresh fish and contains essential vitamins such as B12, D, and minerals like selenium and potassium. Turmeric offers anti-inflammatory properties, while lemongrass and kaffir lime leaves provide antioxidants. The use of rice flour lowers gluten content, making it lighter and easier to digest. By air-frying or pan-frying with minimal oil, this dish supports heart health and keeps calories in check.
Petua
- 💡Tip 1: Use fresh fish for the best flavor and texture.
- 💡Tip 2: Marinate longer for deeper flavor if time allows.
- 💡Tip 3: Add a pandan leaf to the oil for a unique Malaysian aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a toaster oven or air fryer to restore crispness. Avoid microwaving to prevent sogginess.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 220.0 kcal |
