Tuna and Sweetcorn Sandwich Half
Pencuci Mulut • Malaysia
How to Make Tuna and Sweetcorn Sandwich Half (Traditional & Healthy Version)
The Tuna and Sweetcorn Sandwich Half is a beloved light meal in Malaysia, often enjoyed for its creamy, savory filling and satisfying bite. While its origins can be traced to British cuisine, this sandwich has been warmly adapted into the Malaysian culinary scene, featuring fresh local ingredients and subtle Asian twists. Malaysians love incorporating their multicultural heritage into everyday favorites, and this sandwich is no exception. By using wholesome wholemeal roti, low-fat yogurt, and fresh sweetcorn, this version celebrates both health and flavor. The taste is both familiar and comforting, with a delicate balance between the briny tuna (ikan tuna) and the natural sweetness of jagung (sweetcorn). The addition of local herbs like daun ketumbar (coriander leaves) and a touch of limau nipis (lime) juice adds brightness and a Malaysian zest to the creamy filling. Perfectly portioned for calorie-conscious eaters, this sandwich is a go-to for anyone seeking a quick, nutritious, and multicultural snack or light meal in Malaysia’s urban cafes and family kitchens alike.
Bahan-bahan(untuk Half sandwich (1/2 roti wholemeal per person))
- 2 slices Wholemeal bread (roti wholemeal) (higher fiber, local bakery)
- 80g Canned tuna in water (ikan tuna) (drained)
- 1/3 cup Fresh sweetcorn kernels (jagung) (steamed or boiled)
- 2 tbsp Low-fat plain yogurt (as a healthy binder)
- 1 tbsp Red onion (finely diced, bawang merah) - pilihan
- 1 tbsp Daun ketumbar (coriander leaves) (chopped) - pilihan
- 1 tsp Limau nipis (lime) juice (freshly squeezed)
- 1/4 tsp Black pepper (freshly ground)
- a pinch Sea salt (to taste)
- 2 Lettuce leaves (local salad hijau, washed) - pilihan
Arahan
- 1
Prepare the sweetcorn by steaming or boiling fresh jagung kernels until tender, about 5 minutes. Drain and set aside to cool.
5 minutes
Use leftover steamed jagung for convenience.
- 2
In a mixing bowl, combine drained tuna, sweetcorn, and finely diced red onion.
2 minutes
Flake the tuna with a fork for even distribution.
- 3
Stir in low-fat yogurt, lime juice, black pepper, and a pinch of sea salt. Mix well until the filling is creamy yet light.
3 minutes
Yogurt provides creaminess without extra fat from mayonnaise.
- 4
Add chopped daun ketumbar (coriander) for freshness and aroma. Mix gently.
1 minute
Daun ketumbar adds a subtle, authentic Malaysian flavor.
Kenapa hidangan ini sihat
Using wholemeal roti instead of white bread increases fiber, keeping you full for longer and supporting healthy digestion. Replacing mayonnaise with low-fat yogurt lowers saturated fat and calories, while still providing creaminess and calcium. Tuna is a great source of lean protein and omega-3 fatty acids, beneficial for heart health. Fresh sweetcorn and herbs boost nutrient content and antioxidant levels, making this sandwich a smart choice for health-conscious Malaysians.
This Tuna and Sweetcorn Sandwich Half is a balanced source of lean protein from ikan tuna and dietary fiber from wholemeal bread and sweetcorn. It contains healthy probiotics from low-fat yogurt, plus essential vitamins and minerals such as vitamin B12, potassium, folate, and magnesium. The addition of daun ketumbar brings antioxidants and vitamin C. This sandwich is low in saturated fat and contains no added sugar, making it an excellent light meal or snack.
Petua
- 💡Tip 1: For extra crunch, add slices of local cucumber (timun).
- 💡Tip 2: Toast the wholemeal bread lightly for a more robust texture.
- 💡Tip 3: Use freshly steamed jagung for maximum sweetness and nutrition.
Penyimpanan & hidangan
Store prepared filling in an airtight container in the refrigerator for up to 2 days. Assemble sandwiches just before serving to keep the bread fresh and avoid sogginess.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 190.0 kcal |
