Heart-Healthy Ikan Pindang
Experience the vibrant flavors of Southeast Asia with this heart-healthy Ikan Pindang recipe, a traditional Indonesian dish perfect for a nutritious meal. Featuring tender mackerel or other omega-3-rich oily fish, this comforting soup is simmered in an aromatic broth infused with bruised lemongrass, fresh turmeric, kaffir lime leaves, and galangal. A touch of tamarind paste adds a tantalizing tang, while bird's eye chili provides a gentle heat. Finished with juicy tomatoes, fresh cilantro, and a squeeze of lime, this low-sodium, nutrient-packed dish is perfect for those looking to enjoy wholesome, flavorful cooking. Ready in just 45 minutes, it’s a naturally gluten-free and low-fat option that pairs beautifully with steamed rice or on its own for a light, satisfying meal.
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Ingredients
- 600 grams Mackerel (or other oily fish such as sardines or salmon)
- 1000 milliliters Water
- 2 Lemongrass stalks, bruised
- 5 cm Turmeric root, sliced
- 5 Kaffir lime leaves
- 3 cm Galangal, sliced
- 2 Bay leaves
- 2 Tomatoes, quartered
- 4 Shallots, sliced thinly
- 3 Garlic cloves, minced
- 1 Bird's eye chili, sliced
- 1 tablespoon Tamarind paste
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro, chopped
- 4 Lime wedges
Directions
Step 1
Clean the mackerel or other fish, ensuring scales and innards have been removed. Cut into portions if necessary.
Step 2
In a large pot, bring the water to a boil.
Step 3
Add the lemongrass, turmeric root, kaffir lime leaves, galangal, bay leaves, shallots, garlic, bird's eye chili, and tamarind paste to the boiling water.
Step 4
Reduce the heat to medium and let the broth simmer for about 10 minutes to allow the flavors to meld.
Step 5
Add the fish pieces to the pot and reduce the heat to low. Ensure the fish is fully submerged in the broth.
Step 6
Add the tomatoes, salt, and black pepper. Let the fish poach gently in the broth for about 15-20 minutes, until cooked through.
Step 7
Taste the broth and adjust seasoning if necessary.
Step 8
Ladle the soup into bowls and garnish with fresh cilantro and a squeeze of lime juice.
Step 9
Serve hot with additional lime wedges on the side.
Nutrition Facts
| Serving size | (2021.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1451.0 |
| Total Fat 85.0g | 0% |
| Saturated Fat 20.1g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 420mg | 0% |
| Sodium 1789.9mg | 0% |
| Total Carbohydrate 50.1g | 0% |
| Dietary Fiber 9.1g | 0% |
| Total Sugars 19.7g | |
| Protein 117.6g | 0% |
| Vitamin D 2160IU | 0% |
| Calcium 275.7mg | 0% |
| Iron 16.5mg | 0% |
| Potassium 3226.6mg | 0% |
Source of Calories