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Grilled Fish with Sambal
Makan Tengah Hari • Malaysia
How to Make Grilled Fish with Sambal (Traditional & Healthy Version)
Grilled Fish with Sambal, known locally as Ikan Bakar dengan Sambal, is a beloved Malaysian lunch dish that beautifully showcases Malaysia’s multicultural culinary heritage. This dish is especially popular among Malay communities, but you’ll find it enjoyed by all races across the country, from bustling Kuala Lumpur food markets to seaside warungs in Penang. The combination of fresh local fish, aromatic herbs, and a fiery sambal sauce creates an irresistible meal that’s both satisfying and nourishing. Malaysian sambal is a bold, fragrant chili paste made from a blend of local ingredients like cili merah (red chilies), bawang merah (shallots), and belacan (fermented shrimp paste), offering a unique umami punch. For this vegetarian version, we omit belacan while still capturing that signature Malaysian flavor with lemongrass, lime, and tamarind. The fish is marinated and grilled over banana leaves, infusing it with subtle smoky notes and keeping it moist. This dish pairs health-conscious cooking techniques with authentic, vibrant flavors, making it an excellent choice for those looking to enjoy classic Malaysian cuisine without excess calories or fat.
Bahan-bahan(untuk 1 medium fillet (about 120g) with 2 tbsp sambal)
- 2 fillets (120g each) Fresh white fish fillet (ikan kembung, tilapia, or snapper) (ikan)
- 2 pieces (large enough to wrap fish) Banana leaf (daun pisang)
- 1 stalk Lemongrass (serai, finely chopped)
- 4 Red chilies (cili merah, deseeded for less heat)
- 3 Shallots (bawang merah, peeled)
- 2 cloves Garlic (bawang putih)
- 1 tbsp Tamarind paste (asam jawa)
- 1 leaf Pandan leaf (tied into a knot) - pilihan
- 2 tbsp Lime juice (limau nipis)
- 1 tsp Cooking oil (preferably canola or sunflower)
- 1/2 tsp Salt
- 1/2 tsp Sugar (gula)
Arahan
- 1
Rinse fish fillets and pat dry. Rub with half the lime juice and a pinch of salt. Set aside to marinate.
5 minutes
Use fresh fish for the best texture and taste.
- 2
Prepare the sambal: blend red chilies, shallots, garlic, lemongrass, tamarind paste, remaining lime juice, sugar, and salt until a coarse paste forms.
5 minutes
Add a splash of water if needed to help blending.
- 3
Heat 1 tsp oil in a non-stick pan over medium heat. Sauté the sambal paste until fragrant and slightly thickened, about 3 minutes. Remove from heat.
3 minutes
Keep stirring to avoid burning the sambal.
- 4
Place banana leaves over the grill or a grill pan to soften, about 1 minute. Remove and let cool slightly.
1 minute
Softened leaves are less likely to tear and give a lovely aroma.
Kenapa hidangan ini sihat
By grilling instead of frying, this dish significantly reduces added fats and calories. The use of fresh herbs and spices boosts flavor without relying on processed sauces or excess sodium. With plenty of protein, low carbohydrates, and minimal oil, Grilled Fish with Sambal fits well into weight management and balanced nutrition plans. It's naturally gluten-free, low in sugar, and can be adapted for various dietary needs, making it a smart, nutrient-packed choice for lunch.
This Grilled Fish with Sambal is high in lean protein and low in saturated fat, making it a heart-healthy lunch option. Fish provides essential omega-3 fatty acids, vitamins D and B12, and minerals like selenium and iodine. The sambal, made from chilies, shallots, and lemongrass, offers antioxidants and anti-inflammatory benefits. By using banana leaf instead of oil-heavy frying, this recipe keeps calories in check while maximizing flavor. The inclusion of lime and tamarind enhances Vitamin C content, supporting immune health.
Petua
- 💡Tip 1: Grilling with banana leaf prevents sticking and infuses a subtle aroma.
- 💡Tip 2: For extra smokiness, grill over charcoal if possible.
- 💡Tip 3: Adjust sambal spiciness by deseeding chilies or adding more lime.
Penyimpanan & hidangan
Store leftover grilled fish in an airtight container in the refrigerator for up to 2 days. Reheat gently in a microwave or steamer to retain moisture. Sambal can be stored separately for up to 1 week.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
