Recipes · Indonesian · Grilled Dishes
Ikan Bakar (Indonesian Grilled Fish)
One serving has 412 kcal and 40 g protein, and at least a fifth of a woman's daily need of cobalamin (200%), selenium (135%), vitamin D (D2 + D3) (97%), pyridoxine (76%), phosphorus (64%) and niacin (36%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (266 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein, Low carb
- Contains: fish, gluten, soy
Ingredients
- 200 g Spanish mackerel, raw
- 15 g Shallots, raw
- 6 g Garlic, raw
- 1 g Turmeric
- 5 g Tamarind pulp
- 10 g Hoisin sauce
- 10 g Lime juice
- 10 g Chili peppers, red, raw
- 8 g Vegetable oil
- 0.5 g Salt
Method
- Blend the shallots, garlic, turmeric, half the chili and the tamarind into a smooth paste.
- Score the fish a few times on each side, rub it all over with the paste and salt, and let it marinate for 15-20 minutes.
- Warm the oil and stir in the sweet soy stand-in sauce and lime juice to make a basting glaze.
- Heat a grill or griddle pan to medium-high and cook the fish for 5-6 minutes a side, brushing with the glaze a few times, until the flesh flakes easily and is opaque all the way through.
- Scatter the remaining sliced chili over the top.
- Serve hot with extra lime wedges on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 412 kcal | 19% |
| Carbohydrates | 14.4 g | |
| Water | 183 mL | |
| Fiber | 1.6 g | 5% |
| Protein | 40.1 g | 84% |
| Tryptophan | 0.45 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3.6 g | |
| Methionine | 1.2 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 21.1 g | |
| Monounsaturated | 5 g | |
| Polyunsaturated | 8.3 g | |
| Docosahexaenoic Acid (DHA) | 2 g | |
| Eicosapentaenoic Acid (EPA) | 0.66 g | |
| Omega-6 | 4.4 g | |
| Saturated | 5 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 152 mg | |
| Calcium | 49.9 mg | 5% |
| Copper | 0.19 mg | 21% |
| Iron | 2.1 mg | 12% |
| Magnesium | 82.8 mg | 27% |
| Manganese | 0.42 mg | 23% |
| Phosphorus | 446 mg | 64% |
| Potassium | 1,074 mg | 23% |
| Selenium | 74.4 µg | 135% |
| Sodium | 479 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.99 mg | 76% |
| Folate (vitamin B9) | 13.8 µg | 3% |
| Cobalamin (vitamin B12) | 4.8 µg | 200% |
| Choline | 107 mg | 25% |
| Vitamin A | 83.1 µg | 12% |
| Vitamin C | 23.9 mg | 32% |
| Vitamin D (D2 + D3) | 584 IU | 97% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 16.9 µg | 19% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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