Heart-Healthy Ikan Pindang

Experience the vibrant flavors of Southeast Asia with this heart-healthy Ikan Pindang recipe, a traditional Indonesian dish perfect for a nutritious meal. Featuring tender mackerel or other omega-3-rich oily fish, this comforting soup is simmered in an aromatic broth infused with bruised lemongrass, fresh turmeric, kaffir lime leaves, and galangal. A touch of tamarind paste adds a tantalizing tang, while bird's eye chili provides a gentle heat. Finished with juicy tomatoes, fresh cilantro, and a squeeze of lime, this low-sodium, nutrient-packed dish is perfect for those looking to enjoy wholesome, flavorful cooking. Ready in just 45 minutes, it’s a naturally gluten-free and low-fat option that pairs beautifully with steamed rice or on its own for a light, satisfying meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Clean the mackerel or other fish, ensuring scales and innards have been removed. Cut into portions if necessary.

Step 2

In a large pot, bring the water to a boil.

Step 3

Add the lemongrass, turmeric root, kaffir lime leaves, galangal, bay leaves, shallots, garlic, bird's eye chili, and tamarind paste to the boiling water.

Step 4

Reduce the heat to medium and let the broth simmer for about 10 minutes to allow the flavors to meld.

Step 5

Add the fish pieces to the pot and reduce the heat to low. Ensure the fish is fully submerged in the broth.

Step 6

Add the tomatoes, salt, and black pepper. Let the fish poach gently in the broth for about 15-20 minutes, until cooked through.

Step 7

Taste the broth and adjust seasoning if necessary.

Step 8

Ladle the soup into bowls and garnish with fresh cilantro and a squeeze of lime juice.

Step 9

Serve hot with additional lime wedges on the side.

Nutrition Facts

Serving size	2021.4 grams (2021.4g)

Amount per serving	% Daily Value*
Calories	1451

Total Fat 85.00g	109%
Saturated Fat 20.10g	101%
Polyunsaturated Fat 0.00g
Cholesterol 420mg	140%
Sodium 1790mg	78%
Total Carbohydrate 50.10g	18%
Dietary Fiber 9.10g	33%
Total Sugars 19.70g
Protein 117.60g	235%

Vitamin D 2160IU	10800%
Calcium 276mg	21%
Iron 17mg	92%
Potassium 3227mg	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.

Source of Calories

Fat: 53.3%

Protein: 32.8%

Carbs: 14.0%