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Thai Style Three Flavour Fish
Makan Tengah Hari • Malaysia
How to Make Thai Style Three Flavour Fish (Traditional & Healthy Version)
Thai Style Three Flavour Fish, locally known as 'Ikan Tiga Rasa', is a vibrant vegetarian dish commonly enjoyed in Malaysia’s multicultural kitchens. Inspired by Thai cuisine but adapted to local Malaysian tastes, this dish is a favourite in restaurants and homes alike, especially in Penang and northern states where Thai influences are strong. Traditionally, the dish features a crispy fish topped with a tangy, sweet, and spicy sauce, but our vegetarian version replaces fish with tofu or tempeh, making it lighter and suitable for plant-based diets. The sauce combines local ingredients like cili merah (red chili), limau nipis (lime), and daun ketumbar (coriander leaves), creating a symphony of flavours that reflects the diversity of Malaysian cuisine. It’s a delicious way to enjoy a lunch that’s both authentic and health-conscious, using less oil and no animal products. Whether you’re looking for a meat-free option or craving Southeast Asian flavours, Thai Style Three Flavour Fish offers a wholesome meal that fits perfectly into your calorie tracking routine.
Bahan-bahan(untuk 1 medium plate with tofu and sauce)
- 250g Firm tofu (Can substitute with tempeh)
- 2 tbsp Corn flour (For coating)
- 2 tbsp Cooking oil (Minyak masak, use for shallow frying)
- 2 Cili merah (Red chili, finely sliced)
- 2 tbsp Daun ketumbar (Coriander leaves, chopped)
- 1 Limau nipis (Lime, juiced)
- 1 medium Tomato (Diced)
- 1 Pandan leaf (Optional, for aroma) - pilihan
- 1 tbsp Gula merah (Palm sugar)
- 1 tbsp Sos cili (Chili sauce)
- 1 tbsp Sos tomato (Tomato sauce)
- 1/2 Bawang besar (Red onion, sliced)
- 1/2 tsp Garam (Salt)
Arahan
- 1
Slice tofu into 1cm thick pieces and pat dry. Coat lightly with corn flour.
5 minutes
Ensure tofu is dry before coating for crispier texture.
- 2
Heat minyak masak (cooking oil) in a non-stick pan. Shallow fry tofu until golden brown on both sides. Remove and drain excess oil.
7 minutes
Use minimal oil to keep calories low; air-fryer is a healthy alternative.
- 3
Prepare the sauce: In a bowl, mix sos cili, sos tomato, gula merah, limau nipis juice, and garam. Stir well until sugar dissolves.
3 minutes
Adjust sweetness, sourness, and spiciness to your preference.
- 4
In a saucepan, sauté bawang besar, cili merah, and tomato until softened. Add the sauce mixture and cook for 2-3 minutes until slightly thickened.
5 minutes
Add pandan leaf for extra fragrance, but remove before serving.
Kenapa hidangan ini sihat
Choosing this vegetarian adaptation allows you to enjoy traditional flavours with fewer calories and less cholesterol. High protein content keeps you full, while the fibre from vegetables supports weight management. It’s a balanced meal that fits well into most diets, and using local ingredients ensures freshness and maximum nutritional value. The sauce’s vibrant flavours come from natural sources, reducing the need for excessive salt or processed condiments.
This vegetarian Thai Style Three Flavour Fish recipe is rich in plant-based protein from tofu and tempeh, offering essential amino acids for muscle repair. The use of cili merah and limau nipis introduces antioxidants and vitamin C, while daun ketumbar adds minerals like potassium and magnesium. Minimal oil and palm sugar keep calories in check, and the dish is naturally low in saturated fat, making it suitable for heart health. The inclusion of tomatoes and onions provides dietary fibre, supporting digestion.
Petua
- 💡Tip 1: Use fresh lime juice for the most authentic tang.
- 💡Tip 2: Add pandan leaf during sauce cooking for a subtle aroma.
- 💡Tip 3: Shallow fry tofu over medium heat to avoid burning and maintain texture.
Penyimpanan & hidangan
Store leftover tofu and sauce separately in airtight containers. Refrigerate up to 2 days. Reheat sauce gently and crisp tofu in oven or air-fryer before serving.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 300.0 kcal |
