Red Baked Fish

December 18, 2015
Red Baked Fish

For healthy living, there is a phrase: eat breakfast like a king, lunch like a prince and eat dinner like a pauper. Breakfast is the most important meal of the day. Breakfast is the meal that tops up our glucose level in our body after fasting the night before.

Study shows that this eating pattern that follows the body’s circadian rhythm can assist in weight management. Following this study are recommendations that include switching your eating patterns. Have larger breakfasts and smaller dinners that are within your daily nutritional needs. On top of that, consume fibre-rich whole fruits, vegetables, whole grains and protein at each meal. These are important diet tips for a satisfying meal.

Malaysians digest large meals at night. This can result in weight gain, as excessive calories are stored as body fat. Hence, Chef Rose Marshita Ruslan of Columbia Asia Hospital-Bukit Rimau would like to introduce an easy way to prepare a dinner dish for those who are concerned with weight control.

Chef Rose Marshita Ruslan, Columbia Asia Hospital-Bukit Rimau

Q: How long have you joined Columbia Asia?
Chef Rose:
I have been with Columbia Asia for almost five years as a Kitchen Executive. I monitor kitchen operations in terms of hygiene, production, in-patient menu, café menu and train the staff to improve kitchen skills.

Q: Have you handled any low calorie diet for in-patients?
Chef Rose:
Yes, usually I will modify the recipe for main dish if there is a request for a low calorie diet. We choose lean meat. For example, we remove the skin from chicken breasts. I will also use less sugar and cooking oil by steaming, grilling and baking when preparing low-calorie dishes.

Q: What dish would you recommend for those who want to manage their weight?
Chef Rose:
I would like to introduce red baked fish with fruits & mixed salad as a dinner selection for a low-calorie diet. This dish is simple where you just need to marinate the fish and bake it. It can be combined with any food such as a variety of salads, fruits or any carbohydrate meal.

Q: Is this dish suitable for diabetic patients?
Chef Rose:
Yes. We substitute the sugar with raw honey and brown rice sugar syrup. This is more suitable for diabetic patients. The red colour is from the sugar, thus removing the brown sugar will not affect the taste.

Q: Is there a specific way to cook dory fish? Are there any other fish type that is suitable for this dish?
Chef Rose:
Dory fish does not need any special care. All you need is to marinate it with some spices and herbs to enhance the taste. You can also use salmon fish, tenggiri and any other boneless fish for this dish.

This recipe has been featured in Harian Metro.
Red Baked Fish
Serves 10

  • 10 Pieces Dory fish
  • 15gm Brown Sugar
  • 1 Teaspoon Oregano Herbs
  • 15gm Paprika
  • 10gm Thick soy sauce
  • 4gm Chili Flakes
  • 1 Pinch Salt
  • 1 Pinch Pepper

  • 30gm Eggplants
  • 30gm Carrot
  • 60gm Capsicum
  • 40gm Potato
  • 1 Teaspoon Olive Oil
  • 1 Pinch Salt
  • 1 Pinch Paprika
  • 1 Pinch Mixed Herbs

Fruit salad
  • 300g Banana
  • 300g Green Apple
  • 300g Grapes
  • 300g Papaya

Mixed Salad
  • 300g Cherry Tomato
  • 300g Romance Salad
  • 300g Japanese Cucumber
  • 300g Baby Carrot
  1. Marinate dory fish with ingredients above. Bake at 180° Celsius for 20 minutes.
  2. Cut vegetables into small pieces. Sauté, bake or steam the vegetables with olive oil. Season with salt, paprika and mixed herbs.
  3. To make the salad, cut the ingredients, mix and toss.

Nutrient Content (per serving):
Calorie (kcal) - 294
Protein (g) - 31
Fat (g) - 7
Carbohydrates (g) - 29
Sodium (mg) - 224

Recipe prepared by:
Chef Rose Marshita Binti Ruslan
Kitchen Executive
Columbia Asia Hospital - Bukit Rimau