Gulai Ikan (Fish Gulai)
Indonesian • All Foods
How to Make Vegetarian Gulai Ikan (Traditional & Healthy Version)
Gulai Ikan, a beloved Indonesian fish curry, is reimagined here in a vegetarian style to suit Indian palates and dietary preferences. Traditionally, Gulai Ikan features tender fish simmered in a fragrant coconut-based gravy, enriched with regional spices like turmeric, lemongrass, and galangal. Our healthy adaptation swaps the fish for hearty paneer (cottage cheese), making it a perfect protein-rich snack for vegetarians, while keeping the authentic flavors intact. This dish is a wonderful fusion of Indonesian and Indian culinary traditions. The aromatic coconut gravy, reminiscent of South Indian curries, pairs beautifully with Indian staples like brown rice or whole wheat phulkas. Gulai Ikan’s blend of spices creates a comforting, mildly spicy snack that’s both nourishing and satisfying. Its vibrant yellow hue and creamy texture make it an inviting dish, ideal for those seeking global flavors with a healthy, Indian twist. Incorporating ingredients like turmeric, ginger, and fresh herbs, this vegetarian Gulai Ikan is not only delicious but also packed with health benefits, making it a great choice for mindful eaters and calorie trackers alike.
Ingredients(for 1 bowl curry + 2 phulkas)
- 150 g Paneer (cottage cheese) (cubed)
- 1 cup Coconut milk (lite or homemade preferred)
- 1 small Onion (finely chopped)
- 3 Garlic cloves (crushed)
- 1 inch Ginger (grated)
- 1/2 tsp Turmeric powder (haldi)
- 1 tsp Coriander powder (dhania)
- 1/2 tsp Red chili powder (adjust to taste)
- 1/2 inch Galangal (optional, or use more ginger) - optional
- 1 Lemongrass stalk (bruised) - optional
- 1 tsp Tamarind pulp (for tanginess)
- 1 tbsp Mustard oil (or any cold-pressed oil)
- to taste Salt
- 2 tbsp Fresh coriander (chopped, for garnish)
Instructions
- 1
Heat mustard oil in a kadhai or deep pan over medium flame. Add onions, garlic, and ginger. Sauté until onions turn translucent.
4 minutes
Use mustard oil for authentic flavor; heat till it smokes lightly.
- 2
Add turmeric powder, coriander powder, chili powder, and galangal (if using). Stir well to release the spices’ aroma.
2 minutes
Roasting spices releases their full flavor and boosts antioxidants.
- 3
Add the lemongrass stalk and pour in the coconut milk. Stir to combine and bring to a gentle simmer.
3 minutes
Do not boil coconut milk on high heat to avoid splitting.
- 4
Add paneer cubes and tamarind pulp to the curry. Season with salt. Cover and cook on low heat until paneer absorbs the flavors.
7 minutes
Use fresh paneer for best texture; do not overcook.
Why This Dish is Healthy
By using paneer and light coconut milk, this recipe delivers a balance of macronutrients without excess calories. The absence of deep frying and minimal oil usage keeps it heart-healthy. High protein content supports muscle health, while fiber from spices and herbs promotes satiety. This dish fits well into a calorie-conscious Indian diet, perfect for those looking to enjoy authentic international flavors in a wholesome way.
This vegetarian Gulai Ikan is rich in protein from paneer and healthy fats from coconut milk. The use of turmeric and ginger offers anti-inflammatory and immune-boosting benefits. The dish is lower in calories and saturated fat compared to the traditional fish version, making it suitable for weight management. Coconut milk provides essential minerals like potassium and magnesium, while the inclusion of aromatic spices aids digestion and metabolism.
Pro Tips
- 💡Tip 1: Use fresh paneer for best results.
- 💡Tip 2: Always gently simmer coconut milk to prevent curdling.
- 💡Tip 3: Add vegetables like bell peppers or zucchini for extra nutrition.
- 💡Tip 4: Serve immediately for optimal flavor, as paneer absorbs flavors best when fresh.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
| Protein | 8.5 g |
| Carbohydrates | 5.0 g |
| Total Fat | 7.2 g |
| Fiber | 1.0 g |
| Sugars | 1.2 g |
| Iron | 1.1 mg |
| Calcium | 35.0 mg |
| Sodium | 380.0 mg |
| Potassium | 260.0 mg |
| Cholesterol | 32.0 mg |
| Vitamin A | 120.0 IU |
| Vitamin C | 5.0 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 75.0 mg |
| Vitamin D | 2.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.2 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.7 µg |
| Folate | 18.0 µg |
