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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.

MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

What is the energy content breakdown?

Protein

50.9g / 62%

Carbohydrates

12.5g / 16%

Fats

7.8g / 21%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

Nutritional tips

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.
The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.
The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

MyMenu IQ™

Catfish in Spicy Yellow Gravy

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Asian - style Family incoming

Catfish in Spicy Yellow Gravy

Name: Catfish in Spicy Yellow Gravy
Prep time: PM13.00T
Cook time: PM25.00T
Total time: PM39.00T
Cuisine: Asian - style, Local

(0)

39Min

Easy

A creamy coconut milk based curry with a nice kick to it.

Ingredients

4 servings

Catfish (ikan keli)

Yellow Onion

6 cloves

Garlic

4 Stalks

Lemongrass

Bird's Eye Chilli

1 tsp

Shrimp Paste

4 pcs

Indonesian Bay Leaf

1 pc

Tumeric Leaf

1 tsp

Turmeric Powder

100 ml

Coconut Milk

1 L

Water

2 cubes

MAGGI® Ikan Bilis Stock Cube

1 tsp

MAGGI® CukupRasa™

1 tsp

Sugar

Copy

Nutrition Value

Energy

327.55 kcal

Protein

50.92 g

Carbohydrates

12.5 g

Fats

7.79 g

Information per serving

Step1
5 Min

Firstly, clean the fish by clearing out the stomach cavity.
Step2
3 Min

Combine the yellow onion and garlic in a blender and puree until completely smooth.
Step3
5 Min

Next, take the shrimp paste and lightly toast it over the stove. Then, using a mortar and pestle, pound the shrimp paste until it turns into a powdery form.
Step4
5 Min

Place the blended ingredients in a pot over medium high heat and sauté until fragrant.
Step5
5 Min

Then add in the coconut milk, water, lemongrass, bird’s eye chillies, shrimp paste, bay leaves, turmeric leaf, turmeric powder, MAGGI® Ikan Bilis Stock Cube, MAGGI® CukupRasa™ and a teaspoon of sugar. Give it a good stir and bring the mixture to a boil.
Step6
15 Min

When the gravy starts bubbling, carefully add in the fish. Let it simmer away until the fish is properly cooked.
Step7
1 Min

Serve this dish immediately with some steaming hot rice.

Step1 of 7

: Catfish (ikan keli)

Firstly, clean the fish by clearing out the stomach cavity.

Step2 of 7

: Yellow Onion, Garlic

Combine the yellow onion and garlic in a blender and puree until completely smooth.

Step3 of 7

: Shrimp Paste

Next, take the shrimp paste and lightly toast it over the stove. Then, using a mortar and pestle, pound the shrimp paste until it turns into a powdery form.

Step4 of 7

Place the blended ingredients in a pot over medium high heat and sauté until fragrant.

Step5 of 7

: Coconut Milk, Lemongrass, Indonesian Bay Leaf, Bird's Eye Chilli, MAGGI® Ikan Bilis Stock Cube, Shrimp Paste, Sugar, Turmeric Powder, MAGGI® CukupRasa™, Tumeric Leaf, Water

Then add in the coconut milk, water, lemongrass, bird’s eye chillies, shrimp paste, bay leaves, turmeric leaf, turmeric powder, MAGGI® Ikan Bilis Stock Cube, MAGGI® CukupRasa™ and a teaspoon of sugar. Give it a good stir and bring the mixture to a boil.

Step6 of 7

: Catfish (ikan keli)

When the gravy starts bubbling, carefully add in the fish. Let it simmer away until the fish is properly cooked.

Step7 of 7

Serve this dish immediately with some steaming hot rice.

Recipe PDF

With pictures

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