Bandeng Panggang Teflon: Grilled Milkfish with Spices
Bandeng panggang teflon, or grilled milkfish, is a delightful dish that combines the rich flavors of the fish with aromatic spices, all cooked to perfection on a non-stick pan. This recipe highlights the tender, flaky texture of the milkfish, enhanced by a vibrant marinade. Perfect for a warm family gathering or a cozy dinner, this dish can be served with a side of spicy sambal for those who enjoy a bit of heat. Let’s dive into this culinary adventure with a straightforward yet flavorful recipe!
Ingredients
| Ingredient | Quantity |
|---|---|
| Milkfish (bandeng) | 1 medium-sized fillet |
| Lime juice | To taste |
| Margarine | For grilling |
| Spice Blend: | |
| Turmeric | 1 piece (about 2 inches) |
| Ginger | 1 piece (about 2 inches) |
| Garlic | 3 cloves |
| Black pepper | To taste |
| Salt | To taste |
Instructions
| Step |
|---|
| 1. Prepare the Fish: Start by cleaning the milkfish thoroughly, removing the bones, and filleting it carefully to retain the shape. Rinse the fish fillet under cold water, then marinate it with lime juice, allowing it to sit for approximately 5 minutes. This process not only adds flavor but also helps to tenderize the fish. |
| 2. Make the Spice Paste: While the fish is marinating, prepare the spice blend. Using a mortar and pestle or a food processor, blend the turmeric, ginger, garlic, black pepper, and salt into a smooth paste. Ensure that the spices are well combined to create a fragrant marinade. |
| 3. Marinate the Fish: After rinsing the fish with lime juice, evenly coat the fillet with the spice paste, ensuring that all surfaces are well covered. Place the marinated fish in a covered container and let it chill in the refrigerator for a minimum of 1 hour; for best results, allow it to marinate for up to 3 hours to deepen the flavor. |
| 4. Grill the Fish: Heat a non-stick pan over medium heat and add a generous amount of margarine. Once melted, place the marinated fish fillet in the pan. Grill the fish for about 5 minutes on each side, adjusting the cooking time to your preference for doneness. The fish should be golden brown and flaky when cooked through. |
| 5. Serve: Once the fish is grilled to perfection, remove it from the pan and serve it warm. Pair it with your favorite spicy sambal for an extra kick, and enjoy the deliciously fragrant and flavorful bandeng panggang teflon. This dish is not only a treat for the palate but also a feast for the eyes! |
Nutritional Information (per serving, approximate)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 30 g |
| Carbohydrates | 0 g |
| Total Fat | 12 g |
| Saturated Fat | 2 g |
| Cholesterol | 75 mg |
| Sodium | 500 mg |
Enjoy this delightful bandeng panggang teflon recipe, showcasing the delightful flavors of Indonesia while keeping it simple and accessible for your culinary adventures!
