ปลาเผา
ย่าง • ไทย
เกี่ยวกับ Pla Pao
Salt-crusted grilled fish
How to Make Pla Pao (Traditional & Healthy Version)
Pla Pao is a beloved traditional grilled fish dish from Thailand, celebrated for its simplicity, aromatic flavors, and healthful qualities. Commonly enjoyed as street food across Thailand, Pla Pao features whole fish—often tilapia or snakehead—generously stuffed with herbs and encased in a crust of coarse salt before being slow-grilled over charcoal. This method not only locks in moisture but also infuses the fish with fragrant notes of lemongrass and kaffir lime, making every bite succulent and aromatic. Pla Pao is popular at Thai markets, family gatherings, and riverside eateries. Its appeal lies in the contrast of the crispy, salted skin and the tender, juicy flesh inside. Traditionally served with fresh vegetables and a tangy, spicy dipping sauce, this dish brings people together and showcases the heart of Thai communal dining. The cooking process is simple yet impressive, perfect for those looking to explore authentic Thai cuisine at home while keeping their meals healthy and delicious. Whether enjoyed for lunch or as a special treat, Pla Pao offers a balanced and memorable taste of Thailand’s culinary heritage.
วัตถุดิบ(สำหรับ 1 whole medium fish (about 350g) per person)
- 2 (350-400g each) Whole tilapia or snakehead fish (Pla Nin or Pla Chon, cleaned and scaled)
- 1/2 cup Coarse sea salt (for crust)
- 2 stalks Lemongrass stalks (lightly bruised)
- 6 leaves Kaffir lime leaves (fresh, torn)
- 4 slices Galangal (fresh, optional) - ไม่จำเป็น
- 2 roots Coriander roots (washed well) - ไม่จำเป็น
- 1/2 tsp Black pepper
- 2 tbsp Rice flour (optional, helps crisp the skin) - ไม่จำเป็น
- 1 cup Fresh vegetables (lettuce, cucumber, Thai basil for serving)
- 1/2 cup Nam Jim Seafood Sauce (homemade or store-bought)
วิธีทำ
- 1
Rinse the whole fish under cold water and pat dry. Make 2-3 shallow diagonal slits on each side to help the flavors penetrate.
3 minutes
Ensure the fish is well cleaned to remove any bitterness.
- 2
Stuff each fish cavity with lemongrass stalks, kaffir lime leaves, and, if using, sliced galangal and coriander roots.
3 minutes
Pack the herbs tightly for maximum aroma.
- 3
Mix coarse sea salt and rice flour (if using) and coat the exterior of the fish generously, pressing the mixture onto the skin to form a crust.
2 minutes
Do not skip the salt; it helps retain moisture.
- 4
Preheat a grill to medium-high. Place the fish on the grill, preferably over indirect heat, and cook for 10 minutes on one side.
10 minutes
Use a grill basket or banana leaf to prevent sticking.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This Thai grilled fish recipe is a healthy choice because it uses whole, natural ingredients and minimal oil. The salt crust locks in moisture without the need for added fats, while grilling preserves nutrients. Serving with fresh vegetables and a light, zesty dipping sauce keeps the meal balanced and low in calories, making it suitable for weight management and clean eating.
Pla Pao is high in lean protein, low in carbs, and contains healthy fats from the fish. The use of fresh herbs adds vitamins such as vitamin C and antioxidants. Tilapia and snakehead fish are good sources of essential minerals like selenium, phosphorus, and potassium. Grilling instead of frying reduces excess fat, making this dish heart-healthy and ideal for those tracking calories or macros. The accompanying vegetables further boost fiber and micronutrient intake.
เคล็ดลับ
- 💡Tip 1: Use fresh fish for the best flavor and texture.
- 💡Tip 2: If cooking indoors, use a grill pan or broiler as an alternative.
- 💡Tip 3: Wrap fish in banana leaves before grilling for extra aroma and to prevent sticking.
การเก็บรักษาและการเสิร์ฟ
Leftover Pla Pao can be refrigerated in an airtight container for up to 2 days. Reheat gently in the oven or enjoy cold in a salad. Avoid freezing as the texture of the fish may change.
เหมาะสำหรับเสิร์ฟ: Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 100.0 kcal |
| โปรตีน | 18.0 g |
| คาร์โบไฮเดรต | 1.0 g |
| ไขมันทั้งหมด | 3.0 g |
| ไฟเบอร์ | 0.0 g |
