Ikan Parang Masak Lemak
Makan Tengah Hari • Malaysia
How to Make Ikan Parang Masak Lemak (Traditional & Healthy Version)
Ikan Parang Masak Lemak is a classic Malaysian lunch dish that embodies the rich multicultural heritage of Malaysia. This recipe features the firm and flavorful ikan parang (wolf herring) cooked in a creamy santan (coconut milk) gravy, infused with aromatic ingredients such as serai (lemongrass), daun kunyit (turmeric leaf), and cili padi (bird’s eye chili). Traditionally enjoyed by Malay families across Peninsular Malaysia, especially in Negeri Sembilan and Melaka, Masak Lemak dishes are known for their vibrant yellow hues and delicate balance of spicy and creamy flavors. Despite its rich taste, this healthy version of Ikan Parang Masak Lemak uses moderate amounts of santan and plenty of fresh local herbs, making it suitable for calorie-conscious eaters. The use of pandan leaves, ginger, and lemongrass brings subtle floral and citrus notes, highlighting the unique taste profile of Malaysian cuisine. As a lunch option, it pairs well with steamed brown rice or ulam (Malaysian salad), offering a satisfying meal that is both nourishing and full of tradition.
Bahan-bahan(untuk 1 bowl with 1 fillet ikan parang and gravy)
- 2 fillets (about 200g) Ikan Parang (wolf herring) (ikan parang)
- 1 cup Santan (light coconut milk) (light santan for fewer calories)
- 1 stalk Serai (lemongrass) (bruised)
- 1 leaf Daun kunyit (turmeric leaf) (finely shredded)
- 1 leaf Daun pandan (pandan leaf) (tied in a knot)
- 3 Cili padi (bird’s eye chili) (sliced)
- 2 Bawang merah (shallots) (sliced)
- 2 cloves Bawang putih (garlic) (minced)
- 1 inch Kunyit hidup (fresh turmeric) (grated)
- 1/2 inch Ginger (sliced) - pilihan
- 1/2 tsp Salt
- 1/4 tsp Black pepper - pilihan
Arahan
- 1
Clean and slice the ikan parang fillets. Pat dry to remove excess moisture.
5 minutes
Fresh ikan parang ensures a firmer texture and cleaner taste.
- 2
Blend shallots, garlic, ginger, and fresh turmeric with a splash of water to form a smooth paste.
5 minutes
Blending ensures even distribution of flavors in the gravy.
- 3
Heat a non-stick pot on medium. Add the blended paste and stir-fry until aromatic, about 3 minutes.
3 minutes
Use minimal oil or skip oil for a healthier version.
- 4
Add lemongrass, pandan leaf, and sliced cili padi. Continue sautéing for another 2 minutes.
2 minutes
Bruising the lemongrass releases more aroma.
Kenapa hidangan ini sihat
This healthy version of Ikan Parang Masak Lemak is low in calories and saturated fat due to the use of light santan and minimal oil. The recipe emphasizes fresh, local ingredients rich in nutrients, making it suitable for weight management and balanced nutrition. The fish provides lean protein, which helps keep you full longer without unnecessary calories.
Ikan Parang Masak Lemak provides a good balance of protein from the fish, healthy fats from coconut milk, and essential vitamins and minerals from turmeric, lemongrass, and pandan. Turmeric is known for its anti-inflammatory properties, while lemongrass and pandan offer antioxidants. Using light santan reduces saturated fat, making the dish heart-friendly. Shallots and garlic contribute to immune support, and chilies add vitamin C.
Petua
- 💡Tip 1: Use fresh ikan parang for best texture and flavor.
- 💡Tip 2: Light santan keeps the gravy creamy without excess calories.
- 💡Tip 3: Add daun kunyit just before serving for maximum aroma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove; avoid boiling to prevent santan separation.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 320.0 kcal |
