Tandoori Fish with Mashed Potato
Makan Tengah Hari • Malaysia
How to Make Tandoori Fish with Mashed Potato (Traditional & Healthy Version)
Tandoori Fish with Mashed Potato is a delectable fusion that celebrates Malaysia’s multicultural culinary landscape. Drawing from the North Indian influence prevalent in Peninsular Malaysia, this dish combines aromatic tandoori-marinated fish with creamy mashed potatoes, offering a comforting yet flavor-packed meal. Malaysian cuisine is known for its bold use of spices like cumin, coriander, and local herbs such as pandan and lemongrass, which are harmoniously blended in this recipe. This healthy lunch option is popular in Malaysian Indian eateries, especially in urban areas like Kuala Lumpur and Penang, where communities have blended Indian spices with local ingredients. The tandoori marinade infuses the fish with vibrant color and spice, while the mashed potato, enriched with a subtle hint of daun pandan, brings creaminess that balances the robust flavors. It's a nutritious way to enjoy Malaysian flavors, making it a favorite among health-conscious eaters seeking high-protein, low-fat meals without compromising on taste.
Bahan-bahan(untuk 1 fillet of fish with 1/2 cup mashed potato)
- 2 x 120g Ikan merah (red snapper) fillet (ikan merah)
- 1/4 cup Low-fat plain yogurt (yogurt rendah lemak)
- 2 tbsp Lemon juice (jus limau)
- 1 tbsp Ginger-garlic paste (halia-bawang putih kisar)
- 2 tsp Tandoori masala powder (rempah tandoori)
- 1/2 tsp Cili powder (spicy, adjust to taste)
- 1/2 tsp Salt (garam)
- 1 tbsp Olive oil (minyak zaitun)
- 2 medium Potato (ubi kentang)
- 1/4 cup Low-fat milk (susu rendah lemak)
- 1 leaf Daun pandan (optional, for aroma) - pilihan
- 1/4 tsp Black pepper (lada hitam)
- 2 tbsp Coriander leaves (daun ketumbar, chopped) - pilihan
Arahan
- 1
Prepare the tandoori marinade by mixing yogurt, lemon juice, ginger-garlic paste, tandoori masala, cili powder, and salt in a bowl.
5 minutes
Use fresh lemon juice for a vibrant flavor.
- 2
Coat the ikan merah fillets evenly with the marinade. Let them rest for at least 10 minutes to absorb the flavors.
10 minutes
Marinate longer for deeper flavor—up to 1 hour in the refrigerator.
- 3
Peel and cut potatoes into chunks. Boil with daun pandan in lightly salted water until tender, about 12 minutes. Remove daun pandan.
12 minutes
Daun pandan adds a subtle aroma to the mash.
- 4
Drain the potatoes, then mash with low-fat milk, a pinch of salt, and black pepper until smooth and creamy.
5 minutes
Use a potato masher or fork for best texture.
Kenapa hidangan ini sihat
Choosing grilled fish over fried reduces calorie and fat intake, and using low-fat dairy keeps the mashed potato light yet creamy. Spices like ginger, garlic, and coriander are known for their anti-inflammatory properties. This balanced Malaysian meal is ideal for weight management and supports a healthy lifestyle without sacrificing traditional flavors.
This Tandoori Fish with Mashed Potato recipe is rich in lean protein from ikan merah, which supports muscle health and satiety. The use of low-fat yogurt and olive oil reduces saturated fat, making it heart-friendly. Potatoes provide complex carbohydrates, fiber, vitamin C, and potassium. Incorporating local herbs like daun pandan and coriander adds antioxidants and micronutrients. The dish is naturally gluten-free and can be adapted for various dietary needs.
Petua
- 💡Tip 1: Marinate the fish overnight for maximum flavor infusion.
- 💡Tip 2: Use fresh ikan merah for the best texture and taste.
- 💡Tip 3: Add a squeeze of fresh lime before serving for extra zest.
Penyimpanan & hidangan
Store leftover fish and mashed potato separately in airtight containers in the refrigerator for up to 2 days. Reheat gently before serving to maintain texture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 410.0 kcal |
