ปลากะพงนึ่งมะนาว
อาหารทะเล • ไทย
เกี่ยวกับ Pla Kapong Neung Manao
Steamed sea bass with lime, chili, and garlic
How to Make Pla Kapong Neung Manao (Traditional & Healthy Version)
Pla Kapong Neung Manao is a beloved Thai steamed fish dish that beautifully showcases the balance of flavors at the heart of Thailand cuisine. Translating to 'Steamed Sea Bass with Lime,' this dish hails from the vibrant street food stalls and coastal kitchens of Thailand. The combination of flaky white fish, tangy lime juice, fiery chilies, and fragrant garlic creates a refreshing, aromatic meal that's both light and satisfying. Traditionally, Pla Kapong Neung Manao is served as a centerpiece during family gatherings, celebrations, or shared meals. It's steamed rather than fried, making it ideal for those seeking healthy, low-fat options without sacrificing taste. The sauce—an invigorating blend of lime, fish sauce, chili, and fresh herbs—infuses the fish with an unmistakable Thai zest, while the steaming technique locks in moisture and nutrients. Its lightness and vibrant flavor profile make it a popular choice in Thailand’s tropical climate, especially during lunch or early dinner.
วัตถุดิบ(สำหรับ 1 medium whole sea bass (Pla Kapong) per serving, about 200g fillet)
- 1 fish (400-500g) Whole sea bass (Pla Kapong) (scaled and cleaned)
- 4 tablespoons Fresh lime juice (freshly squeezed)
- 2 tablespoons Fish sauce (Nam Pla)
- 6 cloves Garlic (finely chopped)
- 3-5 Fresh Thai chilies (finely sliced, adjust to taste)
- 1 tablespoon Palm sugar (or substitute with light brown sugar)
- 1/4 cup Coriander (cilantro) (roughly chopped)
- 2 stalks Spring onions (sliced)
- 1 Celery stalk (sliced)
- 1/4 cup Water (for steaming)
วิธีทำ
- 1
Prepare the fish by making three diagonal cuts on each side to help the flavors penetrate. Rinse and pat dry.
5 minutes
Choose the freshest fish available for the best flavor and texture.
- 2
Set up a steamer. Place the fish on a heatproof plate lined with celery and spring onions. Pour water into the steamer base.
3 minutes
Ensure the plate fits comfortably inside the steamer without touching the water.
- 3
Steam the fish over high heat for 12-15 minutes, or until the flesh flakes easily with a fork.
15 minutes
Cover tightly to trap steam and cook the fish evenly.
- 4
While the fish steams, make the sauce: mix lime juice, fish sauce, palm sugar, garlic, and chilies until the sugar dissolves.
3 minutes
Taste and adjust the balance of salty, sweet, sour, and spicy to your preference.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
This Thai steamed fish recipe is a healthy choice because it relies on steaming rather than frying, reducing excess oils and fats. The sauce is made mostly from natural ingredients and herbs, with minimal added sugar. With its lean protein content, low-calorie profile, and abundance of fresh vegetables and herbs, Pla Kapong Neung Manao is perfect for anyone seeking a nutrient-dense, heart-healthy meal.
Pla Kapong Neung Manao is a nutrient-rich dish, high in lean protein from sea bass, low in saturated fat, and packed with vitamins such as B12 and D. The use of fresh lime provides vitamin C, while chilies offer capsaicin and antioxidants. Garlic adds immune-boosting properties, and the absence of frying keeps the calorie count lower than many seafood dishes. This dish is also low-carb, making it suitable for calorie-conscious diets.
เคล็ดลับ
- 💡Tip 1: Use freshly squeezed lime juice for the brightest, most authentic flavor.
- 💡Tip 2: Adjust the number of chilies according to your spice tolerance.
- 💡Tip 3: Steaming the fish just until opaque keeps it moist and tender.
การเก็บรักษาและการเสิร์ฟ
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently by steaming to preserve moisture and texture. Avoid microwaving, as it can dry out the fish.
เหมาะสำหรับเสิร์ฟ: Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 90.0 kcal |
| โปรตีน | 16.0 g |
| คาร์โบไฮเดรต | 3.0 g |
| ไขมันทั้งหมด | 2.0 g |
| ไฟเบอร์ | 0.0 g |
