Indonesian · lunch, dinner
Pepes Ikan (Indonesian Spiced Mackerel in Banana Leaf)
Pepes ikan kembung kemangi
Video by Nuraaini Soewarto on YouTube, in Indonesian · Open on YouTube
- Gluten-free with a swap: use gluten-free penyedap
- Dairy-free
Contains: Gluten, Fish, Tree nuts. Check labels on stock, sauces and spice mixes.
Mackerel steamed in a chilli, tomato and herb paste: about 26 g protein and 12 g net carbs a serve, rich in omega-3 and vitamin B12, with about 1 g added sugar.
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Ingredients 17
Method
The cook speaks Indonesian; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Rub the cleaned mackerel with the lime juice and leave for 15 minutes to freshen the smell. 1:00
- Pound the turmeric, ginger, candlenuts, shallots, garlic and red chillies with the coarse salt to a fine paste (or blend), then pound in the chopped tomatoes. 1:29
- Fry the paste in a little hot oil over medium heat, add the seasoning powder and sugar, and cook until the liquid has cooked off and it smells cooked. Set aside. 3:00
- On two layered pieces of banana leaf put 2 bay leaves, some lemongrass, chillies, lemon basil and a spoon of paste; lay a fish on top, cover with more paste, chillies and basil, fold into a parcel and pin with toothpicks. Repeat. 3:50
- Steam the parcels over boiling water for 20 minutes. 5:20
- Toast the steamed parcels on a hot grill pan, turning once, until the leaves char and smell fragrant. Serve in the leaf. 5:57
Tip. Serves 3 (our estimate: 2 fish each). You need about 6 banana leaves; foil works. Indonesians eat it with rice; steamed greens keep it lower in carbs. Indian mackerel has small bones, so eat with care.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 18%
- Protein 39%
- Fat 43%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High282%
6.8 µg a serve, mostly from indian 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 High113%
1.8 g a serve, mostly from indian mackerel (72%). 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 High74%
41 µg a serve, mostly from indian mackerel (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High66%
60 mg a serve, mostly from curly red chillies (50%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High50%
60 µg a serve, mostly from lemon basil (69%). 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.
Vitamin B6 High50%
0.8 mg a serve, mostly from indian mackerel (53%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High22%
1020 mg a serve, mostly from indian mackerel (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source18%
2.6 mg a serve, mostly from curly red chillies (34%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source17%
73 mg a serve, mostly from indian mackerel (50%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source12%
2.2 mg a serve, mostly from indian mackerel (32%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source12%
112 µg a serve, mostly from tomatoes (31%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc Source11%
1.2 mg a serve, mostly from indian mackerel (51%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate Source11%
42 µg a serve, mostly from tomatoes (30%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 2
Calcium6%
73 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 Nuraaini Soewarto; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.