跳至内容

香蕉叶焗罗非鱼

2015 年 6 月 16 日

-

2 分钟阅读

Baked Tilapia in Banana Leaves

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

Baked Tilapia in Banana Leaves
Serves 2
Ingredients
  • Tilapia fish fillet 500gm (or ikan keli, ikan patin and ikan sultan)
  • Banana leaves, cleaned 3-4 pieces
Marinate / Sauce:
  • Shallot, raw 15gm
  • Garlic, raw 15gm
  • ­Ginger, 20gm
  • ­Coriander, ground 2 tablespoons
  • ­Local basil leaves, fresh 50gm
  • ­Fish sauce 3 tablespoons
  • ­Coconut milk, fresh 100ml
  • ­Kaffir lime leaves 2-4 pieces
  • ­Hot pepper (chili padi) 10gm
  • ­Lime juice, fresh 1 tablespoon
Method
  1. ­Blend all ingredients for marinate/sauce
  2. Soak and marinate the fish fillet about 1 hour in deep bowl
  3. Wrap the fish with banana leaves
  4. Bake the fish on baking tray for 15 minutes
  5. Heat the remaining sauce in thick pot without oil. Serve together with the baked fish and rice
Healthy Eating Tips:
  1. Replace fish sauce with sugar to balance sour and spicy flavor
  2. Replace coconut milk with low fat milk

Nutrient Content (per serving): 

Calorie (kcal) – 663
Protein (g) – 50
Fat (g) – 10
Carbohydrates (g) – 19
Sodium (mg) – 4494

Recipe prepared by:

Almelli Binti Anthony Abet
Chef 
Mohd Sharil 
Kitchen Coordinator & Café Team
Columbia Asia Hospital – Bintulu

分享:

这篇文章对您有帮助吗?

2015 年 6 月 16 日

-

2 分钟阅读

Baked Tilapia in Banana Leaves

Dr. Muhammad Fikri Bin Fahruddine

General Practice

了解更多 全科在Columbia Asia

了解更多

需要进一步帮助?

请直接咨询或联系Columbia Asia 附近的医院。

联系我们

专家问答

Lorem ipsum dolor sit amet, consectetuer dipiscing elit.

立即询问

分享:

这篇文章对您有帮助吗?

订阅我们的时事通讯,获取更多保健小贴士

此字段用于验证,应保持不变。

关注我们,获取最新健康小贴士

最近的紧急联系人

巴生

其他紧急联系人

立即查看
巴生

选择您的首选医院