Mediterranean Diet Ikan Pindang

Dive into a harmonious fusion of Southeast Asian flavors and Mediterranean-inspired wholesomeness with this Mediterranean Diet Ikan Pindang recipe. Featuring tender whole mackerel simmered in a flavorful tamarind-infused broth, this dish is a vibrant medley of aromatic ingredients like lemongrass, kaffir lime leaves, fresh turmeric, and ginger. Enhanced with heart-healthy olive oil and garnished with coriander and fresh lemon wedges, this twist on the traditional "ikan pindang" aligns with the Mediterranean diet’s principles of clean, nutrient-rich eating. Ready in just an hour, it’s the perfect choice for a nourishing seafood centerpiece paired with steamed vegetables or a crisp side salad.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pieces whole mackerel, cleaned and gutted
• 3 tablespoons olive oil
• 1 piece medium onion, thinly sliced
• 3 pieces garlic cloves, minced
• 1 tablespoon fresh ginger, finely chopped
• 1 piece lemongrass stalk, bottom third only, smashed
• 1 piece red chili, sliced
• 5 pieces kaffir lime leaves
• 1 teaspoon fresh turmeric root, grated
• 1 piece tomato, diced
• 1 tablespoon tamarind paste
• 4 cups water
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper, freshly ground
• 2 tablespoons fresh coriander leaves
• 4 pieces lemon wedges for serving

Directions

Step 1

Rinse the mackerel under cold water and pat it dry with paper towels. Make three diagonal slashes on each side of the fish to help absorb the flavors.

Step 2

Heat the olive oil in a large saucepan over medium heat. Add the sliced onion and sauté for 3-4 minutes until translucent.

Step 3

Add the minced garlic, ginger, sliced lemongrass, and red chili to the pan. Sauté for another 2 minutes until fragrant.

Step 4

Stir in the kaffir lime leaves, grated turmeric, and diced tomato. Cook for an additional 3 minutes until the tomato begins to soften.

Step 5

Dissolve the tamarind paste in the water and pour it into the saucepan. Add sea salt and black pepper. Bring to a gentle simmer.

Step 6

Gently add the mackerel to the pot, ensuring it is submerged in the broth. Cover the pan and cook on low heat for 20-25 minutes until the fish is cooked through and flavors have melded.

Step 7

Carefully remove the mackerel from the pot and place it on a serving platter. Strain the broth if desired, or serve it as is.

Step 8

Garnish the mackerel with fresh coriander leaves and serve with lemon wedges on the side.

Step 9

Serve hot, and enjoy your Mediterranean Diet Ikan Pindang with a side of steamed vegetables or a fresh salad.

Nutrition Facts

Serving size	(1954.2g)

Amount per serving	% Daily Value*
Calories	1764.6

Total Fat 126.4g	0%
Saturated Fat 26.4g	0%
Polyunsaturated Fat 4.0g
Cholesterol 420mg	0%
Sodium 2922.2mg	0%
Total Carbohydrate 37.4g	0%
Dietary Fiber 7.5g	0%
Total Sugars 19.5g
Protein 120.1g	0%

Vitamin D 2160IU	0%
Calcium 217.4mg	0%
Iron 13.0mg	0%
Potassium 2745.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 64.4%

Protein: 27.2%

Carbs: 8.5%