Grilled Salmon with Steamed Vegetables
Minuman • Malaysia
How to Make Grilled Salmon with Steamed Vegetables (Traditional & Healthy Version)
Grilled Salmon with Steamed Vegetables is a modern Malaysian dish that highlights fresh, local produce and the multicultural influences of Malaysia’s cuisine. While salmon isn’t native, it’s widely enjoyed in Malaysia, especially in urban areas and health-conscious communities. The dish brings together the smoky aroma of grilled salmon, marinated with lemongrass and lime juice, and the natural sweetness of steamed vegetables like broccoli, carrots, and pumpkin, all commonly found in Malaysian markets. With a nod to traditional Malay flavors, the recipe incorporates hints of pandan and ginger, offering a unique, aromatic touch. This recipe is perfect for those seeking a nutritious meal that fits into calorie tracking and balanced diets. It’s a popular choice among Malaysians who appreciate simple, wholesome food, especially for lunch or light dinners. The use of local herbs and spices not only enhances the taste but also reflects Malaysia’s vibrant culinary heritage, making it a delicious and healthy option for any occasion.
Bahan-bahan(untuk 1 fillet of salmon (about 150g) with 1 cup mixed steamed vegetables)
- 2 pieces (150g each) Salmon fillet (Fresh, boneless)
- 1 stalk Lemongrass (serai) (Finely chopped)
- 2 tbsp Lime juice (Freshly squeezed)
- 1 tbsp Olive oil (Can substitute with minyak kelapa)
- 1 cup Broccoli (Cut into florets)
- 1 cup Carrots (Sliced)
- 1 cup Pumpkin (labu) (Cubed)
- 1 leaf Pandan leaf (Knotted for steaming) - pilihan
- 1 inch Ginger (Thinly sliced)
- 1/2 tsp Salt (Sea salt preferred)
- 1/2 tsp Black pepper (Freshly ground)
Arahan
- 1
Rinse the salmon fillets and pat dry. Marinate with lime juice, chopped lemongrass, salt, and black pepper for at least 10 minutes.
10 minutes
Let the salmon sit in the fridge for deeper flavor infusion.
- 2
Preheat a grill pan or electric grill. Brush both sides of salmon with olive oil.
2 minutes
Use minyak kelapa for a local touch if preferred.
- 3
Grill salmon fillets over medium heat for 4-5 minutes on each side, until cooked through and lightly charred.
10 minutes
Don’t overcook to retain juicy texture.
- 4
Prepare a steamer. Place broccoli, carrots, and pumpkin in the steamer basket. Add sliced ginger and knotted pandan leaf for aroma.
2 minutes
Steam vegetables just until tender to preserve nutrients.
Kenapa hidangan ini sihat
Grilled Salmon with Steamed Vegetables is a low-calorie, nutrient-dense meal that fits perfectly into Malaysian calorie tracking routines. It avoids deep-frying and processed ingredients, focusing on steaming and grilling techniques which preserve nutrients and flavor. The combination of fresh salmon and vegetables makes it ideal for weight management, diabetic diets, and those seeking balanced nutrition. This recipe encourages mindful eating and supports healthy lifestyle goals.
This dish is packed with protein from salmon, which is also rich in omega-3 fatty acids, essential for heart health. The steamed vegetables provide dietary fiber, vitamin A, vitamin C, potassium, and antioxidants. Using olive oil or minyak kelapa keeps the fat content healthy, while lemongrass and pandan add beneficial polyphenols. The absence of refined carbohydrates and minimal sodium make this meal suitable for calorie-conscious diets. It supports muscle growth, immunity, and digestive health.
Petua
- 💡Tip 1: Marinate salmon longer for deeper flavor.
- 💡Tip 2: Use a charcoal grill for authentic smoky aroma.
- 💡Tip 3: Add a splash of soy sauce for umami if desired.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid drying out the salmon. Do not freeze steamed vegetables as texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
