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Grilled Fish with Turmeric
Makan Tengah Hari • Malaysia
How to Make Grilled Fish with Turmeric (Traditional & Healthy Version)
Grilled Fish with Turmeric, known locally as Ikan Bakar Kunyit, is a celebrated dish in Malaysian cuisine, especially drawing inspiration from the South Indian communities of Malaysia. This dish brings together the aromatic flavors of turmeric (kunyit), lemongrass (serai), and fresh local herbs, offering a unique blend of tastes that represent Malaysia's multicultural culinary heritage. Traditionally, whole fish is marinated with a vibrant turmeric paste and grilled over charcoal, infusing the fish with smoky and earthy notes. Ikan Bakar Kunyit is popular across Malaysia, particularly in the southern regions where Indian influences are strong. It's a staple at family gatherings, festive celebrations, and open-air markets (pasar malam). The golden color from turmeric, combined with the freshness of lime and the subtle heat from chili, makes this dish not only visually appealing but also packed with flavor. Enjoyed with a side of ulam (local salad) or steamed rice, it’s a nutritious and satisfying lunch option that supports a healthy lifestyle.
Bahan-bahan(untuk 1 medium fish fillet with marinade and garnish)
- 2 pieces (about 150g each) Firm white fish fillets (e.g., tilapia, snapper) (ikan)
- 2 inches Fresh turmeric root (kunyit hidup, peeled and roughly chopped)
- 1 stalk Lemongrass (serai, trimmed and sliced)
- 2 Shallots (bawang merah, peeled)
- 2 Garlic cloves (bawang putih)
- 2 Bird’s eye chilies (cili padi, adjust to taste)
- 1 Pandan leaf (daun pandan, knotted) - pilihan
- 1 tablespoon Lime juice (jus limau nipis)
- 1/2 teaspoon Sea salt (garam)
- 1 teaspoon Cooking oil (minyak masak, for marinade)
- 2 pieces Banana leaf (daun pisang, for grilling) - pilihan
Arahan
- 1
Prepare the marinade by blending turmeric root, lemongrass, shallots, garlic, and chilies until smooth. Add lime juice, sea salt, and oil, mixing well.
5 minutes
Use a mortar and pestle for a more aromatic paste.
- 2
Pat fish fillets dry. Rub the marinade thoroughly over the fish, ensuring even coating. Let marinate for at least 10 minutes.
10 minutes
The longer you marinate, the deeper the flavor.
- 3
Preheat a grill or grill pan over medium heat. If using, line with banana leaf for extra aroma and to prevent sticking.
2 minutes
Banana leaves add authentic fragrance and prevent charring.
- 4
Place the marinated fish on the grill. Grill each side for about 7-8 minutes until cooked through and lightly charred.
15 minutes
Do not overcook; fish should be moist and flaky.
Kenapa hidangan ini sihat
This dish is a healthy lunch choice for Malaysians seeking nutrient-dense, low-calorie meals. Grilling instead of frying reduces unhealthy fats, and the use of turmeric and fresh herbs boosts the antioxidant content. With no added sugar and controlled sodium, it's suitable for weight management and supports heart health. The inclusion of banana leaf and pandan enhances flavor without extra calories.
Grilled Fish with Turmeric is rich in lean protein, vitamins, and essential minerals. Turmeric contains curcumin, a powerful anti-inflammatory antioxidant, while lemongrass and pandan add micronutrients and digestive benefits. The use of fresh herbs and minimal oil keeps this dish light. Fish provides heart-healthy omega-3 fatty acids, and the absence of heavy sauces or coconut milk keeps the calorie count lower. This dish is naturally gluten-free and low in saturated fats.
Petua
- 💡Tip 1: Always use fresh turmeric for brighter color and enhanced aroma.
- 💡Tip 2: Marinating the fish longer (up to 1 hour) deepens the flavor.
- 💡Tip 3: Grilling on banana leaf prevents sticking and imparts an authentic aroma.
Penyimpanan & hidangan
Store leftover grilled fish in an airtight container in the refrigerator for up to 2 days. Reheat gently in a covered pan or oven to retain moisture. Best enjoyed fresh.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 170.0 kcal |
