Father’s Day is just around the corner — and what better way to celebrate than with a meal that brings everyone to the table? In our Malaysian households, Fish Assam Pedas is a nostalgic favourite, packed with spicy and tangy goodness. But while the flavours are bold, the dish doesn’t have to be heavy.
This Father’s Day, we’re giving Assam Pedas a heart-healthy makeover — so you can show Dad you care, one wholesome spoonful at a time.
Flavour First, Healthier Always
The beauty of Assam Pedas lies in its use of herbs, spices, and vegetables — meaning it’s already off to a good start when it comes to nutrition. But with a few thoughtful tweaks, we can make it even better for the whole family, especially for the dads who are watching their health.
Choose the Right Fish
fresh mackerel on wood board
Fish like ikan tenggiri (mackerel) or ikan kembung (Indian mackerel) are rich in omega-3 fatty acids, which are great for heart health. Not only are they flavourful, but they’re also affordable and widely available in the markets.
Bonus: psst these fish also hold their shape well in gravy and absorb flavours beautifully.
🥦 Add More Vegetables, Always
Veggies in Assam Pedas aren’t just garnish — they’re part of the star ensemble. Up your fibre game by adding:
- Lady fingers/Okra – A good addition to our Malaysian curries. Lady fingers are crunchy and rich in fibre and supports digestion
- Eggplant – low in calories and absorbs flavour well
- Tomatoes – a great source of vitamin C and antioxidants which are beneficial for men’s prostate health in lowering risk of prostate cancer, perfect for fathers!
- Pineapple – adds natural sweetness and tang without the need for added sugar
These help bulk up the dish while making every serving more filling and nutritious.
Lighten the Gravy, Keep the Kick
What gives Assam Pedas its depth is the asam jawa (tamarind) and spice blend, not oil or salt. Here’s how to balance flavour and health:
- Use just 1 tablespoon of oil or cook the rempah (spice paste) with water instead of sautéing
- Choose homemade spice paste to avoid excess salt or MSG from pre-packed versions
- Reduce salt by relying more on natural sourness from tamarind juice
- If sugar is needed, add a small amount of palm sugar or skip it altogether
You’ll still get all the comforting sour-spicy flavour, minus the guilt.
🍚 Swap the Rice (Just a Little)
Assam Pedas pairs naturally with rice — but why not switch it up this year with a healthier grain? Try:
- Brown rice
- Red rice
- Bario rice for a local twist
These whole grains are richer in fibre and keep you fuller longer, which helps with blood sugar and weight management.
Try It Yourself: Heart-Healthy Fish Assam Pedas (Serves 4)
Ingredients:
For the spice paste (rempah):
- 5 dried chillies (soaked and deseeded, then drained)
- 3-6 fresh red chillies, sliced
- 3-10 shallots
- 2-6 cloves garlic, bashed and peeled
- 1 thumb-sized piece of ginger
- 1 thumb-sized piece of turmeric (or 1 tsp turmeric powder)
- 1-2 stalk lemongrass (white part only)
For the dish:
- 2 medium-sized ikan tenggiri or ikan kembung, cleaned and cut into 3–4 portions
- 1 tbsp oil (or replace with water for oil-free version)
- 2 tbsp tamarind paste mixed with 1 cup water (strain to remove seeds)
- 1 cup water (adjust to desired gravy consistency)
- 1 small eggplant, cut into wedges
- 5–6 okra (lady fingers), trimmed
- 1 medium tomato, quartered
- ½ cup pineapple chunks
- A pinch of salt (or salt substitute, to taste)
- ½ tsp palm sugar (optional, or omit if using sweet pineapple)
- Fresh daun kesum (Vietnamese mint), a small handful (optional but aromatic)
Instructions:
- Blend the spice paste
Blend all rempah ingredients into a smooth paste. You can add a few tablespoons of water to help it blend if needed. - Cook the spice base
In a non-stick pot or wok, heat 1 tbsp oil or skip oil and use 2–3 tbsp water to “sauté” the spice paste. Cook over medium heat until fragrant and the paste thickens (about 5–8 minutes). - Add tamarind and water, strain and set aside
Pour in the tamarind juice and extra water. Stir well and bring to a gentle boil. - Season mindfully
Add salt lightly and stir in palm sugar if using. Taste and adjust sourness with extra tamarind if needed — the goal is to rely more on sourness than salt. - Add vegetables
Add eggplant, okra, tomatoes, and pineapple. Simmer until veggies are tender but not mushy (about 5–7 minutes). - Add fish
Gently add in the fish pieces. Simmer on low heat until the fish is cooked through and flakes easily (about 6–8 minutes). Avoid over-stirring to prevent breaking the fish. - Final touch
Add daun kesum for aroma, if using. Turn off heat and let sit covered for a few minutes before serving.
To serve:
Pair with brown rice, red rice, or Bario rice for a fibre-rich, filling meal. Garnish with extra herbs if you like, and serve warm.
A Meal Made with Love
Whether your dad is already health-conscious or just starting his wellness journey, a dish like this shows you care — not just about flavour, but about his well-being. It’s a reminder that eating healthy doesn’t mean giving up on tradition. It means evolving it, lovingly.
So this Father’s Day, gather the family and serve up a healthier version of his favourite comfort dish – made with heart, and made better.
Dietitian Jonathan
