Sandwic Tuna dan Jagung Manis
Pencuci Mulut • Malaysia
How to Make Tuna and Sweet Corn Sandwich (Traditional & Healthy Version)
The Tuna and Sweet Corn Sandwich is a beloved snack in Malaysia, inspired by British colonial influences and adapted with local flair. This sandwich has become a staple in cafes and kopitiams across the country, known for its creamy, savoury filling and the natural sweetness of jagung (sweet corn). It’s a favorite among Malaysians for its convenience, satisfying taste, and versatility—perfect for breakfast, lunch, or as a light makan petang (afternoon snack). Using local ingredients such as cili padi for a gentle kick and daun ketumbar (coriander leaves) for freshness, this version also embraces the multicultural essence of Malaysian cuisine. The sandwich strikes a delicious balance of flavors: the light saltiness of tuna, the crunch and sweetness of corn, and the creaminess from a yogurt-based dressing, all hugged between slices of wholegrain roti. This health-conscious take is lighter yet just as flavorful, making it an excellent choice for those watching their calories or seeking wholesome meal options. Whether packed for a picnic, enjoyed with teh tarik, or served at a family brunch, this sandwich is a testament to Malaysia’s knack for adapting global classics with a local twist.
Bahan-bahan(untuk 1 sandwich (2 slices wholegrain bread, filled))
- 100g (drained) Canned tuna in water (ikan tuna)
- 80g Sweet corn kernels (jagung manis)
- 2 tbsp Low-fat plain yogurt (yogurt rendah lemak)
- 4 slices Wholegrain bread (roti bijirin penuh)
- 2 tbsp, finely chopped Red onion (bawang merah)
- 1 tbsp, chopped Coriander leaves (daun ketumbar)
- 2-4 leaves Lettuce leaves (daun salad) - pilihan
- 1 tsp Lime juice (jus limau nipis)
- 1, finely chopped Cili padi (bird’s eye chili) (optional, for mild heat) - pilihan
- to taste Salt & black pepper (garam & lada hitam)
Arahan
- 1
Drain the tuna thoroughly and place it in a medium mixing bowl.
2 minutes
Press tuna with a fork to remove excess water for a non-soggy filling.
- 2
Add sweet corn kernels, chopped red onion, daun ketumbar, and finely chopped cili padi to the bowl.
3 minutes
Mix gently to keep the corn intact for better texture.
- 3
Stir in low-fat plain yogurt and lime juice, mixing until all ingredients are well coated. Season with salt and black pepper.
3 minutes
Taste and adjust seasoning or add more lime juice if you like it tangy.
- 4
Lay out the slices of wholegrain bread. Optionally, layer lettuce leaves on two slices for extra crunch and nutrition.
2 minutes
Using lettuce prevents the bread from getting soggy.
Kenapa hidangan ini sihat
This sandwich is a healthy option because it uses lean protein, fiber-rich wholegrain bread, and a yogurt-based dressing instead of calorie-dense mayonnaise. The use of fresh herbs and vegetables increases micronutrient intake without excess calories or unhealthy fats. It’s filling yet light, making it suitable for weight management, heart health, and overall wellness—perfect for anyone following a balanced Malaysian diet.
This Tuna and Sweet Corn Sandwich is a nutritious and balanced choice. Tuna provides high-quality protein and omega-3 fatty acids, essential for heart health. Sweet corn adds dietary fiber, B vitamins, and minerals like magnesium. Swapping mayonnaise with low-fat yogurt reduces saturated fat and calories while adding gut-friendly probiotics. Wholegrain bread offers complex carbohydrates and additional fiber to keep you satiated longer. The addition of coriander, red onion, and lime juice brings antioxidants and vitamins for immune support.
Petua
- 💡Tip 1: Use chilled tuna for a fresher, firmer filling.
- 💡Tip 2: Toast the bread lightly for added crunch and flavor.
- 💡Tip 3: Mix the filling ahead and assemble just before eating to keep bread from getting soggy.
Penyimpanan & hidangan
Wrap sandwiches tightly in cling film or place in an airtight container. Store in the refrigerator for up to 24 hours. For best texture, add lettuce just before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 340.0 kcal |
