Parang Fish in Turmeric Gravy
Makan Tengah Hari • Malaysia
How to Make Parang Fish in Turmeric Gravy (Traditional & Healthy Version)
Parang Fish in Turmeric Gravy, known locally as Ikan Parang Masak Lemak Kunyit, is a beloved Malaysian lunch dish that perfectly showcases the vibrant, multicultural flavors of Malaysia. Originating from the kitchens of Malay families, this dish combines the freshness of parang fish (wolf herring) with earthy turmeric, fragrant lemongrass, and creamy santan (coconut milk). The result is a bright yellow gravy, subtly spiced and rich, yet light enough for health-conscious eaters. Typically enjoyed with steamed rice, this dish is a testament to Malaysia’s rich biodiversity and the use of local herbs such as daun kunyit (turmeric leaves) and pandan. The interplay of aromatics like shallots and garlic, with the zestiness of fresh chilies, creates a meal that is both comforting and uplifting. It's a staple at family gatherings and festive meals, yet simple enough for a wholesome weekday lunch. Whether you're new to Malaysian cuisine or a seasoned fan, this recipe brings a slice of Malaysia’s culinary heritage to your table in a nutritious, delicious way.
Bahan-bahan(untuk 1 medium bowl with 1 fillet of parang fish and gravy)
- 250g Parang fish fillet (ikan parang, cleaned and sliced)
- 1 inch Fresh turmeric root (kunyit hidup, peeled)
- 1 stalk Lemongrass (serai, bruised)
- 2 Shallots (bawang merah, peeled)
- 2 cloves Garlic (bawang putih)
- 1 Red chili (cili merah, deseeded for less heat)
- 1 leaf Daun kunyit (turmeric leaf, thinly sliced)
- 200ml Santan (coconut milk) (thin, for lighter calories)
- 1 Pandan leaf (daun pandan, knotted) - pilihan
- 1/2 tsp Salt
- 1/4 tsp Black pepper - pilihan
- 300ml Water
Arahan
- 1
Prepare the rempah (spice paste) by blending turmeric root, shallots, garlic, and red chili with a splash of water until smooth.
5 minutes
Add a little more water if the paste is too thick.
- 2
In a medium pot, heat the blended spice paste with lemongrass and pandan leaf (if using) over medium heat until fragrant.
3 minutes
Stir frequently to prevent burning and release the aromatics.
- 3
Pour in water and bring to a gentle simmer, allowing the flavors to meld.
3 minutes
Simmering helps the gravy develop a deeper flavor.
- 4
Add the parang fish fillets gently into the pot. Let them cook for 3-4 minutes until just opaque.
4 minutes
Do not over-stir to keep fish pieces intact.
Kenapa hidangan ini sihat
Choosing parang fish provides a high-quality protein source with minimal fat, perfect for muscle repair and satiety. The turmeric-based gravy supports immune health and digestion without overwhelming the palate with heavy oils or sugars. Using local herbs instead of processed seasonings keeps sodium levels low, making this meal a wholesome, heart-friendly choice for lunch.
This Parang Fish in Turmeric Gravy is packed with lean protein from fish, beneficial omega-3 fatty acids, and anti-inflammatory properties from fresh turmeric. The use of thin santan (coconut milk) keeps saturated fat and calories in check, while aromatic herbs like lemongrass and daun kunyit contribute antioxidants and micronutrients. The dish is naturally gluten-free and low in carbohydrates, making it suitable for various health-conscious diets.
Petua
- 💡Tip 1: Use freshly grated turmeric for a brighter color and deeper flavor.
- 💡Tip 2: Always add santan at the end and avoid boiling to maintain creaminess.
- 💡Tip 3: Slicing daun kunyit very thinly releases more aroma without overpowering the gravy.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to prevent the coconut milk from splitting.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 260.0 kcal |
