Malaysian · lunch, dinner
Asam Pedas (Malay Spicy Tamarind Fish)
Video by Nomadette Eats on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea, Fish. Check labels on stock, sauces and spice mixes.
About 31 g of protein a serve, and rich in vitamin B12 and selenium from the mackerel, with tomato, okra and chilli adding vitamin C. The sour tamarind broth uses just 1 tsp of sugar for two.
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Ingredients 15
Method
Tap a time to watch that step in the video.
- Mix the tamarind paste with 100 ml water, squeeze and strain to make a sour juice. If using dried chillies, soak them in boiling water until soft. 0:20
- Blend the chilli paste (or soaked chillies), onion, garlic, ginger, turmeric and belacan with ¼ cup water to a smooth paste. 1:16
- Heat the oil in a pot and fry the spice paste over low heat, stirring often, until it darkens and the oil separates. 2:10
- Add the tamarind juice and 2 cups water and bring to the boil. Add the okra and tomatoes, season with the salt and sugar, add the curry leaves and return to the boil. 2:36
- Slip in the fish, cover and simmer for 5–8 minutes until it is cooked through. Serve hot with rice. 3:41
Tip. Snapper, pomfret, stingray or salmon all work in place of mackerel. The paste can be made ahead and frozen in portions.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 13%
- Protein 25%
- Fat 62%
Low carb: under 26% of the energy is from carbs.
One serve has about 68% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High351%
8.4 µg a serve, mostly from mackerel (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High257%
4.1 g a serve, mostly from vegetable oil (60%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High91%
50 µg a serve, mostly from mackerel (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High52%
0.9 mg a serve, mostly from mackerel (63%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High37%
5.6 mg a serve, mostly from vegetable oil (84%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C High35%
32 mg a serve, mostly from tomatoes (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High32%
39 µg a serve, mostly from vegetable oil (49%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium High26%
1200 mg a serve, mostly from mackerel (55%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium High22%
94 mg a serve, mostly from mackerel (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source14%
2.6 mg a serve, mostly from mackerel (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source13%
1.4 mg a serve, mostly from mackerel (53%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate Source12%
49 µg a serve, mostly from tomatoes (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A Source11%
103 µg a serve, mostly from tomatoes (39%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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Calcium7%
85 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Nomadette Eats; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.