Malaysia is a multi-ethnic country. In Sarawak has more than 40 sub-ethnic groups with its own distinct language, culture and lifestyle. Melanau group (one of the Sarawak sub-ethnic group) has their unique traditional foods e.g. umai (raw fish salad). Traditionally, Melanau consume more fish compared with other sub-ethnic. This is because Malanau ancestors lived near the river and sea.
Our cook from Columbia Asia Hospital – Bintulu, Almelli would like to share one of her Melanau dish – Baked Tilapia in Banana Leaves. Traditionally, the dish shall be prepared by cooking fish in a bamboo and stuffed with water (Sarawak people called Pansoh). Almelli had simplified the cooking method to lets the beginner easier to handle this special dish.

Recipe
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Serves 2 |
- Tilapia fish fillet 500gm (or ikan keli, ikan patin and ikan sultan)
- Banana leaves, cleaned 3-4 pieces
- Shallot, raw 15gm
- Garlic, raw 15gm
- ÂGinger, 20gm
- ÂCoriander, ground 2 tablespoons
- ÂLocal basil leaves, fresh 50gm
- ÂFish sauce 3 tablespoons
- ÂCoconut milk, fresh 100ml
- ÂKaffir lime leaves 2-4 pieces
- ÂHot pepper (chili padi) 10gm
- ÂLime juice, fresh 1 tablespoon
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Method |
- ÂBlend all ingredients for marinate/sauce
- Soak and marinate the fish fillet about 1 hour in deep bowl
- Wrap the fish with banana leaves
- Bake the fish on baking tray for 15 minutes
- Heat the remaining sauce in thick pot without oil. Serve together with the baked fish and rice
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Healthy Eating Tips: |
- Replace fish sauce with sugar to balance sour and spicy flavor
- Replace coconut milk with low fat milk
Nutrient Content (per serving):Â
Calorie (kcal) –Â 663
Protein (g) –Â 50
Fat (g) –Â 10
Carbohydrates (g) –Â 19
Sodium (mg) –Â 4494
Recipe prepared by:
Almelli Binti Anthony Abet
ChefÂ
Mohd SharilÂ
Kitchen Coordinator & Café Team
Columbia Asia Hospital – Bintulu
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Pink October 2024
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