Isi Ikan Bakar dengan Salad Campuran

Isi Ikan Bakar dengan Salad Campuran

Makan Tengah Hari • Malaysia

320
KCAL
PROTEIN (G)
CARBS (G)
FAT (G)
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Cara Membuat Grilled Fish Fillet with Mixed Salad
Versi tradisional + sihat dengan foto langkah demi langkah · 35 min jumlah · 2 hidangan
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How to Make Grilled Fish Fillet with Mixed Salad (Traditional & Healthy Version)

Persediaan: 15 minit
Memasak: 20 minit
2 hidangan
Mudah

Grilled Fish Fillet with Mixed Salad is a vibrant, health-conscious Malaysian lunch dish that highlights the country’s multicultural cuisine. In Malaysia, grilling fresh fish with local spices and herbs like serai (lemongrass) and daun limau purut (kaffir lime leaves) is a common tradition, especially among Malay and Peranakan communities. The fish is paired with a colourful mixed salad made from locally grown vegetables such as timun (cucumber), tomato, and ulam raja, reflecting Malaysia’s abundance of fresh produce. The dish is light yet flavourful, with a balance of smoky, zesty, and herbal notes that make it especially appealing in Malaysia’s tropical climate. This recipe is perfect for those seeking a nutritious lunch that doesn’t compromise on taste. The grilled fish fillet is marinated in a blend of serai, cili padi (bird’s eye chilli), and garlic, then cooked over a grill for a deliciously charred exterior. The salad is tossed in a tangy lime and olive oil dressing, echoing the freshness and simplicity of Malaysian ulam (herb salad). Whether enjoyed at a family gathering or as a quick healthy lunch, this dish brings together the best of Malaysian local ingredients and culinary traditions. It’s a fantastic choice for anyone looking to experience authentic Malaysian flavour in a health-conscious way.

Mesra diabetes Penurunan berat Mesra kanak-kanak Boleh diubah suai jadi vegan

Bahan-bahan(untuk 1 grilled fish fillet with 1 cup mixed salad per person)

  • 2 fillets (120g each) Fish fillet (ikan siakap or tilapia) (fresh, boneless)
  • 1 stalk Serai (lemongrass) (finely chopped)
  • 2 leaves Daun limau purut (kaffir lime leaves) (finely sliced)
  • 2 Cili padi (bird's eye chilli) (finely chopped) - pilihan
  • 2 cloves Garlic (minced)
  • 2 tablespoons Olive oil (for marinating and dressing)
  • 1 Lime (juice only)
  • 1/2 cup Timun (cucumber) (sliced)
  • 1/2 cup Tomato (cubed)
  • 1/4 cup Ulam raja (local herb) (roughly chopped) - pilihan
  • 1/2 teaspoon Salt (to taste)
  • 1/2 teaspoon Black pepper (to taste)

Arahan

  1. 1

    Prepare the marinade by mixing chopped serai, daun limau purut, garlic, cili padi, olive oil, salt, and black pepper in a bowl.

    5 minutes

    Use a pestle and mortar to release the aroma of the herbs.

  2. 2

    Coat the fish fillets evenly with the marinade and let them sit for at least 10 minutes.

    10 minutes

    Marinate longer for deeper flavour.

  3. 3

    Preheat the grill or grill pan over medium heat. Brush with a little olive oil to avoid sticking.

    2 minutes

    Ensure the grill is hot before placing fish.

  4. 4

    Grill the fish fillets for 5-6 minutes on each side until cooked through and lightly charred.

    12 minutes

    Do not overcook to keep fish moist.

Kenapa hidangan ini sihat

The recipe uses grilling instead of frying, reducing oil usage and calorie intake. The fresh salad boosts fibre and micronutrient levels, improving digestion and fullness. Using local herbs and spices maximizes flavour without relying on heavy sauces. This dish is diabetes-friendly, weight-loss friendly, and easily adaptable for vegan diets by substituting plant-based fillets.

This Grilled Fish Fillet with Mixed Salad is packed with lean protein from ikan siakap or tilapia, while the salad provides fibre, vitamins A and C, and antioxidants from timun, tomato, and ulam raja. Olive oil offers healthy fats, and lime juice adds vitamin C. Lemongrass and kaffir lime leaves contribute anti-inflammatory properties. The dish is low in calories, suitable for calorie tracking, and contains minimal saturated fat, making it ideal for maintaining a balanced diet.

Petua

  • 💡Tip 1: Marinate fish overnight for maximum flavour.
  • 💡Tip 2: Use pandan leaves to line the grill for extra aroma.
  • 💡Tip 3: Add fresh coriander leaves to salad for more herbal notes.

Penyimpanan & hidangan

Store leftover fish and salad separately in airtight containers in the fridge for up to 2 days. Avoid freezing as it may affect texture. Keep salad dressing apart until serving.

Paling sesuai dihidang: Lunch

Fakta Nutrisi

NutrienPer 100g
Tenaga320.0 kcal

Makanan Serupa