Ikan Masin Goreng
Makan Tengah Hari • Malaysia
How to Make Ikan Masin Goreng (Traditional & Healthy Version)
Ikan Masin Goreng, or fried salted fish, is a beloved Malaysian dish that brings the rustic flavors of kampung (village) life to the modern table. This dish is a staple in many Malaysian households, often enjoyed with warm rice and a side of ulam (herbs and vegetables). The simplicity of Ikan Masin Goreng is what makes it special—using preserved ikan masin (salted fish), typically tenggiri, and pan-frying it to crispy perfection. The crispy, savory exterior pairs beautifully with the subtle saltiness that permeates each bite, making it an irresistible comfort food. This healthy adaptation highlights Malaysia's multicultural culinary heritage by pairing ikan masin with aromatic ingredients like bawang merah (shallots), cili padi (bird’s eye chilies), and a touch of limau nipis (lime) to brighten the flavors. With the growing interest in nutrition and wholesome eating, we've lightened the classic by using less oil and serving it alongside fresh tomato and cucumber slices. Ikan Masin Goreng is a flavorful, protein-rich lunch option that showcases the diversity and authenticity of Malaysian cuisine. Perfect for those tracking calories or seeking a taste of home, this recipe is both easy and satisfying.
Bahan-bahan(untuk 1 medium salted fish fillet with fresh salad and rice)
- 2 small fillets (about 70g each) Ikan masin tenggiri (salted mackerel) (ikan masin)
- 1 tablespoon Cooking oil (use canola or sunflower oil for health)
- 2 cloves Bawang merah (shallots) (thinly sliced)
- 2 Cili padi (bird’s eye chilies) (sliced; reduce for less heat)
- 1/2 Limau nipis (lime) (for squeezing over fish)
- 1 small Tomato (sliced for salad) - pilihan
- 1/2 small Cucumber (sliced for salad) - pilihan
- 1 small Pandan leaf (optional, for aroma) - pilihan
- A few sprigs Fresh coriander (for garnish) - pilihan
- 1 cup Steamed brown rice (optional, for serving) - pilihan
Arahan
- 1
Rinse salted fish fillets under running water to reduce excess salt. Pat dry with paper towels.
3 minutes
Soak fish for 10 minutes if you prefer less saltiness.
- 2
Heat 1 tablespoon oil in a non-stick pan over medium heat. Add pandan leaf if using.
2 minutes
Pandan imparts a subtle fragrance to the oil.
- 3
Place ikan masin fillets in the pan. Fry for 3-4 minutes on each side until golden and crispy.
8 minutes
Ensure the pan is not overcrowded for even crispiness.
- 4
Remove fish and drain on paper towels to remove excess oil.
2 minutes
Blot well to keep the dish light.
Kenapa hidangan ini sihat
This healthy Ikan Masin Goreng recipe uses less oil and incorporates fresh vegetables, making it lower in calories and saturated fat. The combination of lean fish and fiber-rich sides creates a meal that supports weight management, heart health, and stable blood sugar levels. By controlling saltiness and using wholesome ingredients, this dish is a smart and delicious option for anyone focused on nutrition.
Ikan Masin Goreng is rich in protein from the fish and provides essential minerals such as calcium and phosphorus. Using a small amount of healthy oil keeps fat content moderate, while pairing the dish with fresh vegetables increases fiber, vitamins A and C, and antioxidants. The use of brown rice as an optional side boosts the complex carbohydrate content, making this meal balanced and nourishing for energy and muscle maintenance.
Petua
- 💡Tip 1: Soak ikan masin longer for a milder taste and lower sodium.
- 💡Tip 2: Use a non-stick pan to minimize oil usage.
- 💡Tip 3: Serve with plenty of fresh ulam for extra nutrients and crunch.
Penyimpanan & hidangan
Leftover fried salted fish can be stored in an airtight container in the refrigerator for up to 2 days. Reheat in a dry pan or toaster oven to restore crispiness before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 140.0 kcal |
