Recipes · Indonesian · Seafood
Pepes Ikan (Banana-Leaf Steamed Fish)
One serving has 217 kcal and 38 g protein, and at least a fifth of a woman's daily need of selenium (139%), cobalamin (118%), niacin (53%), manganese (52%), phosphorus (49%) and pyridoxine (38%). Ready in 45 minutes.
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- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (236 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 180 g Tilapia, raw
- 20 g Shallots, raw
- 6 g Garlic, raw
- 8 g Chili peppers, red, raw
- 5 g Ginger, fresh
- 2 g Turmeric
- 5 g Lemongrass, raw
- 3 g Mint, fresh
- 1.5 g Salt
- 5 g Lime juice
Method
- Blend the shallot, garlic, chili, ginger (galangal stand-in) and turmeric into a smooth paste.
- Rub the fish all over with the spice paste, the lime juice and salt, then let it marinate for 15 minutes.
- Bruise the lemongrass and lay it on a large piece of banana leaf (or baking parchment) with a few basil leaves, then place the fish on top.
- Fold the leaf into a tight parcel around the fish and secure with toothpicks or kitchen string.
- Steam the parcel for 20-25 minutes until the fish is cooked through and flakes easily.
- For extra aroma, finish the sealed parcel briefly over a hot dry grill or pan for 2-3 minutes per side before opening and serving with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 217 kcal | 10% |
| Carbohydrates | 10.2 g | |
| Water | 182 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 37.7 g | 78% |
| Tryptophan | 0.4 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 0.87 g | |
| Fat | 3.3 g | |
| Monounsaturated | 0.92 g | |
| Polyunsaturated | 0.74 g | |
| Docosahexaenoic Acid (DHA) | 0.15 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 0.35 g | |
| Saturated | 1.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 90 mg | |
| Calcium | 51.8 mg | 5% |
| Copper | 0.24 mg | 27% |
| Iron | 3.3 mg | 19% |
| Magnesium | 67.8 mg | 22% |
| Manganese | 0.94 mg | 52% |
| Phosphorus | 346 mg | 49% |
| Potassium | 778 mg | 17% |
| Selenium | 76.6 µg | 139% |
| Sodium | 682 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 7.4 mg | 53% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.5 mg | 38% |
| Folate (vitamin B9) | 60.4 µg | 15% |
| Cobalamin (vitamin B12) | 2.8 µg | 118% |
| Choline | 83.7 mg | 20% |
| Vitamin A | 10 µg | 1% |
| Vitamin C | 17.3 mg | 23% |
| Vitamin D (D2 + D3) | 223 IU | 37% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 4.2 µg | 5% |
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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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