Mackerel Curry
Makan Tengah Hari • Malaysia
How to Make Mackerel Curry (Traditional & Healthy Version)
Mackerel Curry, known locally as Kari Ikan Kembung, is a beloved Malaysian dish drawing strong influences from the South Indian communities of Peninsular Malaysia, especially in the states of Penang and Selangor. This aromatic curry showcases the multicultural flavors that Malaysia is famous for, with a harmonious blend of local herbs like daun kari (curry leaves), serai (lemongrass), and santan (coconut milk), all simmered together with fresh mackerel. The result is a vibrant, comforting curry that is both nutritious and bursting with flavor. Traditionally enjoyed for lunch, Mackerel Curry is a staple on many Malaysian family tables, often served with steamed rice or roti canai. The use of local, fresh ingredients ensures a dish that is wholesome and satisfying, making it an excellent choice for health-conscious eaters. The lightness of the fish, combined with the richness of the spices and coconut milk, delivers a well-balanced meal that speaks to Malaysia’s rich culinary heritage. This recipe offers a healthy twist—using less oil and light santan—without compromising on authenticity or taste.
Bahan-bahan(untuk 1 medium bowl (with fish and curry sauce))
- 2 medium fish (about 300g) Fresh mackerel (ikan kembung), cleaned and sliced (ikan kembung)
- 1 tablespoon Cooking oil (use canola or sunflower for health)
- 1/2 teaspoon Mustard seeds (biji sawi)
- 1 sprig Curry leaves (daun kari)
- 1 medium Onion, sliced (bawang besar)
- 2 cloves Garlic, minced (bawang putih)
- 1 inch Ginger, minced (halia)
- 1 stalk Lemongrass, bruised (serai)
- 1 tablespoon Chili powder (serbuk cili)
- 1 teaspoon Coriander powder (serbuk ketumbar)
- 1/2 teaspoon Turmeric powder (serbuk kunyit)
- 2 tablespoons Tamarind juice (air asam jawa)
- 200 ml Light coconut milk (santan cair)
- 1 medium Tomato, quartered (optional for tanginess) - pilihan
- 4 pods Okra, trimmed (optional) - pilihan
- to taste Salt (garam)
Arahan
- 1
Heat oil in a wok over medium heat. Add mustard seeds and let them splutter.
2 minutes
Wait until mustard seeds pop to release full aroma.
- 2
Add curry leaves, sliced onion, garlic, and ginger. Sauté until onions are soft and golden.
4 minutes
Stir constantly to avoid burning the aromatics.
- 3
Add lemongrass, chili powder, coriander, and turmeric. Stir-fry until the spices are fragrant.
2 minutes
Add a splash of water if spices stick to the pan.
- 4
Mix in tamarind juice and 150 ml water. Bring to a gentle simmer.
2 minutes
Strain tamarind juice to avoid seeds.
Kenapa hidangan ini sihat
This healthy Mackerel Curry recipe is low in saturated fat, thanks to the use of light coconut milk and minimal oil. Mackerel is a lean protein source, perfect for weight management and muscle repair. The abundance of spices not only boosts flavor without excess sodium but also provides health benefits. Including okra and tomatoes increases the fiber and vitamins, making this curry a wholesome, balanced meal ideal for those tracking their calories or seeking nutritious Malaysian cuisine.
Mackerel is a nutrient-dense fish high in protein and omega-3 fatty acids, which support heart and brain health. This curry uses light santan (coconut milk), reducing saturated fat content while still delivering a creamy texture. The inclusion of turmeric, ginger, and lemongrass adds antioxidants and anti-inflammatory properties, while vegetables like okra and tomatoes provide fiber, vitamins A and C, and minerals essential for a balanced diet. Overall, this dish offers a good mix of protein, healthy fats, and micronutrients.
Petua
- 💡Use the freshest mackerel for the best flavor and texture.
- 💡Bruise the lemongrass stalk to release more aroma into the curry.
- 💡Add the santan at the end and cook on low heat to prevent curdling.
Penyimpanan & hidangan
Store leftover curry in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat before serving. Do not freeze as fish texture may deteriorate.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 260.0 kcal |
