High Protein Ikan Pindang

Packed with bold Southeast Asian flavors and a nutritional punch, this High Protein Ikan Pindang is a hearty, wholesome dish perfect for weeknight dinners or meal prep. Combining tender mackerel fillets and protein-rich tofu, this brothy Indonesian favorite is infused with aromatic spices like lemongrass, kaffir lime leaves, and ginger, creating a perfectly balanced blend of savory, tangy, and mildly spicy notes. Simmered in a tamarind-accented broth and topped with fresh scallions and cilantro, this dish is not only a delicious comfort food but also a high-protein, low-effort option for anyone seeking healthy meal ideas. Ready in just an hour and brimming with vibrant, all-natural ingredients, this pescatarian-friendly recipe is guaranteed to elevate your dinner routine!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams Mackerel fillets
• 200 grams Firm tofu
• 3 whole Red chilies
• 5 whole Shallots
• 3 whole Garlic cloves
• 20 grams Ginger
• 1 whole Lemongrass stalk
• 3 leaves Kaffir lime leaves
• 2 tablespoons Tamarind paste
• 1000 milliliters Water
• 2 tablespoons Fish sauce
• 1 teaspoon Salt
• 0.5 teaspoon Pepper
• 2 tablespoons Cooking oil
• 2 whole Scallions
• 10 grams Cilantro

Directions

Step 1

Begin by slicing the shallots, garlic, ginger, and red chilies thinly. Set aside.

Step 2

Cut the lemongrass stalk into three pieces and lightly crush them to release the aromatic oils.

Step 3

Heat the cooking oil in a large saucepan over medium heat.

Step 4

Add the shallots, garlic, ginger, and red chilies to the saucepan and sauté until fragrant and onions are translucent, about 5 minutes.

Step 5

Pour in the water and add the lemongrass pieces, kaffir lime leaves, and tamarind paste. Stir to combine.

Step 6

Bring the mixture to a gentle boil, then reduce the heat to a simmer. Let it cook for 15 minutes to allow the flavors to meld.

Step 7

While the broth is simmering, cut the mackerel fillets and tofu into bite-sized pieces.

Step 8

After 15 minutes, add the mackerel fillets and tofu to the simmering broth. Stir gently to combine.

Step 9

Season the mixture with fish sauce, salt, and pepper. Cover and let it simmer for another 10-15 minutes, or until the mackerel is cooked through and tender.

Step 10

Finely chop the scallions and cilantro for garnish.

Step 11

Once the ikan pindang is ready, remove the lemongrass stalks. Adjust seasoning with additional fish sauce or salt if needed.

Step 12

Serve hot, garnished with fresh scallions and cilantro.

Nutrition Facts

Serving size	2113.3 grams (2113.3g)

Amount per serving	% Daily Value*
Calories	1745

Total Fat 107.90g	138%
Saturated Fat 21.70g	109%
Polyunsaturated Fat 0.00g
Cholesterol 350mg	117%
Sodium 5435mg	236%
Total Carbohydrate 77.80g	28%
Dietary Fiber 10.60g	38%
Total Sugars 35.20g
Protein 124.90g	250%

Vitamin D 1800IU	9000%
Calcium 615mg	47%
Iron 20mg	112%
Potassium 3023mg	64%

*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: 54.5%

Protein: 28.0%

Carbs: 17.5%