Heart-Healthy Ikan Pindang
Elevate your meal with the vibrant flavors of heart-healthy Ikan Pindang, a traditional Indonesian poached fish dish that’s as nourishing as it is delicious. Featuring omega-3-rich mackerel (or your choice of oily fish like salmon or sardines), this recipe is simmered in a fragrant broth infused with lemongrass, turmeric, galangal, and kaffir lime leaves. The addition of tamarind brings a tangy depth, complemented by tomatoes, shallots, and a touch of chili for subtle heat. With just 15 minutes of prep and 30 minutes of cooking, this low-sodium dish is perfect for busy weeknights or an impressive weekend dinner. Garnished with fresh cilantro and a squeeze of lime, the Ikan Pindang is a zesty, nutrient-packed meal that’s perfect for boosting heart health. Serve it piping hot with extra lime wedges for a citrusy kick!
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Recipe Information
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
Instructions
Clean the mackerel or other fish, ensuring scales and innards have been removed. Cut into portions if necessary.
In a large pot, bring the water to a boil.
Add the lemongrass, turmeric root, kaffir lime leaves, galangal, bay leaves, shallots, garlic, bird's eye chili, and tamarind paste to the boiling water.
Reduce the heat to medium and let the broth simmer for about 10 minutes to allow the flavors to meld.
Add the fish pieces to the pot and reduce the heat to low. Ensure the fish is fully submerged in the broth.
Add the tomatoes, salt, and black pepper. Let the fish poach gently in the broth for about 15-20 minutes, until cooked through.
Taste the broth and adjust seasoning if necessary.
Ladle the soup into bowls and garnish with fresh cilantro and a squeeze of lime juice.
Serve hot with additional lime wedges on the side.
Nutrition Facts
Calories |
1451 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.0 g | 109% | |
| Saturated Fat | 20.1 g | 101% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 420 mg | 140% | |
| Sodium | 1790 mg | 78% | |
| Total Carbohydrate | 50.1 g | 18% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 19.7 g | ||
| Protein | 117.6 g | 235% | |
| Vitamin D | 54.0 mcg | 270% | |
| Calcium | 276 mg | 21% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 3227 mg | 69% | |
*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.
