Ikan Keli Penyet
Makan Tengah Hari • Malaysia
How to Make Ikan Keli Penyet (Traditional & Healthy Version)
Ikan Keli Penyet is a beloved Malaysian dish that celebrates the multicultural flavours of our local cuisine. Traditionally enjoyed in the bustling warungs across the country, this dish features catfish ('ikan keli') that is fried until golden and pressed ('penyet'), then served alongside a vibrant sambal and fresh ulam (Malaysian herbs and vegetables). The combination of crispy fish with spicy, tangy sambal creates a satisfying harmony that embodies the Malaysian love for bold and aromatic food. Rooted in the Malay communities of the southern peninsula, Ikan Keli Penyet has been embraced by Malaysians of all backgrounds. The use of local ingredients like serai (lemongrass), daun limau purut (kaffir lime leaves), and cili padi (bird’s eye chilli) ensures a uniquely Malaysian flavour profile. This healthy adaptation reduces oil and features grilling rather than deep-frying, making it a great choice for those counting calories without sacrificing authenticity. Whether served for lunch or special gatherings, Ikan Keli Penyet is a celebration of Malaysia’s culinary heritage.
Bahan-bahan(untuk 1 grilled ikan keli with sambal and ulam)
- 2 medium Ikan keli (catfish), cleaned (about 300g each)
- 1 stalk Serai (lemongrass), bruised
- 2 leaves Daun limau purut (kaffir lime leaves) (finely sliced)
- 5 Cili padi (bird’s eye chilli) (adjust to taste)
- 3 Bawang merah (shallots)
- 2 cloves Bawang putih (garlic)
- 1 medium Tomato (quartered)
- 1/2 tsp Garam (salt)
- 2 tsp Minyak masak (cooking oil) (for brushing)
- 1 cup Ulam (fresh herbs and vegetables) (timun, daun selom, kacang botor)
- 1 tsp Asam jawa (tamarind paste)
Arahan
- 1
Clean the ikan keli thoroughly; pat dry. Make 2-3 diagonal slits on each side for even cooking.
3 minutes
Fresh fish yields the best taste; ensure all scales and innards are removed.
- 2
Marinate fish with salt, lemongrass, and kaffir lime leaves. Let sit for 10 minutes.
10 minutes
Marination infuses the fish with aromatic flavours.
- 3
Brush fish lightly with oil. Grill on a non-stick pan or air fryer at 180°C for 10-12 minutes until skin is crisp and flesh is cooked.
12 minutes
Grilling reduces oil and calories compared to deep-frying.
- 4
Prepare sambal: Blend shallots, garlic, cili padi, tomato, and tamarind paste into a coarse paste.
3 minutes
Use a mortar and pestle (lesung batu) for authentic texture.
Kenapa hidangan ini sihat
Choosing to grill instead of deep-fry reduces overall calories and saturated fat, making this a heart-healthy choice for calorie-conscious eaters. The abundance of fresh ulam boosts the nutritional value, providing fibre and phytonutrients. This version uses minimal oil and natural herbs, allowing you to enjoy a classic Malaysian favourite without compromising your health goals.
This Ikan Keli Penyet is a protein-rich dish, supplying essential amino acids for muscle repair and growth. The use of grilling minimizes unhealthy fats, while the sambal provides antioxidants from chillies, tomatoes, and shallots. Ulam (Malaysian herbs and vegetables) adds dietary fibre, vitamins A, C, and minerals like potassium and magnesium. This balanced meal supports heart health and digestion.
Petua
- 💡Tip 1: Marinate the fish longer for deeper infusion of flavour.
- 💡Tip 2: Use a non-stick grill pan to minimize oil use.
- 💡Tip 3: Serve immediately for the crispiest texture.
Penyimpanan & hidangan
Store leftover ikan keli and sambal separately in airtight containers in the refrigerator for up to 2 days. Reheat gently before serving and add fresh ulam just before eating.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 380.0 kcal |
