Tempoyak Fish Stew
Makan Tengah Hari • Malaysia
How to Make Tempoyak Fish Stew (Traditional & Healthy Version)
Tempoyak Fish Stew, or 'Gulai Tempoyak Ikan,' is a classic Malaysian dish celebrated for its bold, tangy flavor and aromatic appeal. This stew hails from the heartlands of Pahang and Perak, where tempoyak (fermented durian) is a local delicacy enjoyed by the Malay community. Tempoyak imparts a unique sourness and creamy texture to the stew, while the use of fresh local fish, turmeric, and aromatic herbs like lemongrass and daun kunyit (turmeric leaves) brings together the multicultural essence of Malaysian cuisine. This dish is a true reflection of Malaysia’s rich culinary heritage, combining indigenous ingredients such as tempoyak and local river fish, with a balance of spice and freshness. Malaysians often prepare Tempoyak Fish Stew for family gatherings or special occasions, making it a staple for lunch in many households. The use of minimal oil and coconut milk (santan) in this health-conscious version ensures you enjoy the authentic taste while keeping calories in check. With its robust flavors and cultural significance, this stew is perfect for those looking to explore healthy, traditional Malaysian food.
Bahan-bahan(untuk 1 medium bowl per person)
- 250g Fresh river fish fillet (ikan patin or ikan tenggiri)
- 3 tablespoons Tempoyak (fermented durian) (homemade or store-bought)
- 1 leaf Daun kunyit (turmeric leaf) (finely shredded)
- 1 stalk Serai (lemongrass) (bruised)
- 5 Cili padi (bird's eye chilies) (adjust to taste)
- 2cm Turmeric root (fresh, peeled)
- 3 Shallots (peeled)
- 2 cloves Garlic (peeled)
- 1/2 cup Santan (light coconut milk) (optional for creamy version) - pilihan
- to taste Salt
- 2 cups Water (for stew base)
Arahan
- 1
Clean the fish fillets and cut into serving chunks. Rinse with a little lime juice to remove any fishy odor, then set aside.
5 minutes
Use fresh river fish for authentic flavor and best texture.
- 2
In a blender, combine turmeric root, shallots, garlic, and cili padi. Blend into a smooth paste with a splash of water if needed.
5 minutes
Adjust chili quantity to control spiciness.
- 3
In a medium pot, add the blended paste, bruised lemongrass, and water. Bring to a gentle boil over medium heat.
5 minutes
Simmer gently to release the natural aromas of the herbs.
- 4
Stir in the tempoyak and shredded turmeric leaf. Mix well to dissolve the tempoyak fully into the broth.
2 minutes
Tempoyak is strong—taste and adjust according to your preference.
Kenapa hidangan ini sihat
This healthy version of Tempoyak Fish Stew is naturally low in calories and fat, as it uses light coconut milk and lean fish. The use of fresh herbs and spices reduces reliance on sodium for flavor, supporting heart health. Probiotic-rich tempoyak aids digestion, while the absence of deep-frying and processed ingredients makes it weight-loss and diabetic-friendly. It’s a wholesome, nutrient-dense lunch option rooted in Malaysian tradition.
Tempoyak Fish Stew is rich in protein from fresh fish, while tempoyak provides beneficial probiotics for gut health. The inclusion of turmeric root and daun kunyit offers anti-inflammatory and antioxidant properties. Using light santan and minimal oil keeps saturated fat low, and serving the stew with brown rice enhances dietary fiber. This dish is also a good source of potassium, magnesium, and vitamin B6, making it nourishing and balanced for a healthy diet.
Petua
- 💡Tip 1: Use freshly fermented tempoyak for the best flavor and probiotic benefits.
- 💡Tip 2: Add turmeric leaves at the end to retain their aroma.
- 💡Tip 3: For a richer broth, mash a little extra tempoyak before adding.
Penyimpanan & hidangan
Store cooled stew in an airtight container and refrigerate for up to 2 days. Reheat gently over low heat, adding a splash of water to loosen the broth if needed. Not suitable for freezing as the texture of the fish may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 230.0 kcal |
