Diet & Healthy
Pepes Ikan Kembung Tomat Diet (Steamed Banana-Leaf Mackerel with Tomato), Low-Calorie High-Protein
Prep
25 min
Cook
30 min
Servings
3
Level
Medium
This pepes mackerel is cooked by steaming it wrapped in banana leaf, so it's oil-free but still packed with flavor thanks to the spice paste and fresh tomatoes that soak in perfectly. It's a great fit if you're watching your calorie intake but still want a delicious meal that keeps you full longer thanks to its high protein content. The aroma of banana leaf and basil makes this dish feel special even though the ingredients are simple.
🧂 Ingredients
🍽️ Servings: 3
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 3 fish (medium size) fresh mackerel
- 1 fruit, juiced lime
- 1/2 tsp, for rubbing the fish salt
- 5 pieces shallots
- 3 cloves garlic
- 2 pieces, toasted candlenuts
- 2 inch piece turmeric
- 1 inch piece ginger
- 3 pieces curly red chilies
- 3 pieces (optional, to taste) bird's eye chilies
- 2 pieces, diced red tomatoes
- 1 handful Thai basil leaves
- 1 leaf, thinly sliced turmeric leaf
- 2 leaves bay leaves
- 1 stalk, bruised lemongrass
- 1/2 tsp, for the seasoning paste salt
- 1/4 tsp low-calorie sweetener or a little granulated sugar
- to taste for wrapping banana leaves
- to taste for securing toothpicks or bamboo skewers
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👩🍳 Instructions
- 1 Clean the mackerel by removing the scales and innards, then rinse thoroughly. Rub with lime juice and salt, and let sit for 15 minutes to remove the fishy smell while also reducing the need for extra salt later.
- 2 Blend or grind the shallots, garlic, candlenuts, turmeric, ginger, red chilies, and bird's eye chilies until they form a smooth spice paste.
- 3 Mix the spice paste with salt and sugar, and stir well. Taste a little to make sure the seasoning is just right before rubbing it onto the fish.
- 4 Rub the spice paste evenly all over the fish, including inside the belly, so the seasoning soaks in perfectly.
- 5 Prepare a sheet of banana leaf, and place a few pieces of tomato, basil leaves, sliced turmeric leaf, and lemongrass at the bottom as an aromatic base.
- 6 Place one seasoned fish on top of the base, add more tomato pieces and basil on top, then add the bay leaves.
- 7 Wrap the banana leaf tightly as you would for a typical pepes, and secure both ends with toothpicks so it doesn't open while steaming. Repeat for the remaining fish.
- 8 Heat a steamer over medium heat, and steam the pepes for 25-30 minutes until the fish is fully cooked and the seasoning has soaked in.
- 9 Remove the pepes from the steamer; you can serve it warm right away, or briefly grill it on a nonstick pan without oil for 3-4 minutes per side for a more fragrant aroma.
- 10 Serve the pepes mackerel while warm as a filling yet light lunch or dinner menu.
💡 Tips
• Choose mackerel that's still fresh, with clear eyes and firm flesh, so the pepes won't smell fishy and will taste naturally more savory.
• Don't skip the soaking process with lime juice, as this is the key to removing the fishy smell without needing extra salt.
• If you don't have banana leaves, you can substitute aluminum foil, though the distinctive aroma will be slightly reduced.
• Briefly grilling after steaming is optional, but highly recommended since it adds a smoky aroma without needing any oil.
📊 Nutrition Facts / serving
185
Calories (kcal)
22 g
Protein
7 g
Fat
6 g
Carbs
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