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Sotong Kunyit
Makan Tengah Hari • Malaysia
How to Make Calamari with Turmeric (Traditional & Healthy Version)
Calamari with Turmeric, known locally as 'Sotong Kunyit', is a beloved Malaysian lunch dish celebrated for its vibrant color and aromatic flavors. This recipe showcases Malaysia’s multicultural cuisine, blending Malay spice traditions with the freshness of local seafood. Turmeric, or 'kunyit', is a staple in Malaysian kitchens for its earthy taste and health benefits, while calamari (sotong) is abundant in coastal regions. The dish is typically stir-fried, preserving the tenderness of calamari and infusing it with the distinctive aroma of turmeric, lemongrass, and kaffir lime leaves. Malaysian cuisine thrives on the use of indigenous ingredients like lemongrass ('serai'), pandan leaves, and fresh chilies, which elevate Sotong Kunyit to a flavorful and nutritious meal. The recipe is health-conscious, using minimal oil and fresh vegetables, making it a smart choice for calorie-conscious eaters. This dish embodies the spirit of Malaysian cooking—simple, vibrant, and deeply satisfying, perfect for lunch when you crave a light yet filling meal.
Bahan-bahan(untuk 1 plate (approx. 200g calamari with vegetables))
- 200g Fresh calamari (sotong) (Cleaned and sliced)
- 1 teaspoon Turmeric powder (kunyit) (Malaysian kunyit)
- 1 medium Red onion (Sliced thinly)
- 2 Garlic cloves (Minced)
- 1 stalk Lemongrass (serai) (Bruised and chopped)
- 2 Kaffir lime leaves (Torn)
- 1 Fresh red chili (Sliced, optional for mild heat) - pilihan
- 1 Pandan leaf (Knotted for aroma) - pilihan
- 1 tablespoon Low-sodium soy sauce
- 1 tablespoon Olive oil (For healthy cooking)
- 1/4 teaspoon Black pepper
- 1 small Carrot (Sliced into thin strips) - pilihan
- 1 stalk Spring onion (Chopped for garnish) - pilihan
Arahan
- 1
Rinse and slice calamari into rings. Pat dry to prevent excess moisture during cooking.
3 minutes
Use fresh calamari for best texture and flavor.
- 2
Marinate calamari with turmeric powder, black pepper, and half the soy sauce. Set aside for 10 minutes.
10 minutes
Marinating enhances the kunyit aroma and tenderizes the calamari.
- 3
Heat olive oil in a non-stick wok. Add onions, garlic, and lemongrass. Stir-fry until fragrant.
3 minutes
Avoid high heat to preserve the nutrients in the aromatics.
- 4
Add marinated calamari, kaffir lime leaves, and pandan leaf. Stir-fry briskly for 2-3 minutes.
3 minutes
Do not overcook calamari to maintain tenderness.
Kenapa hidangan ini sihat
Calamari with Turmeric is a healthy lunch option due to its high protein content, low saturated fat, and minimal oil usage. Turmeric promotes digestive health and boosts immunity. Including vegetables like carrots and spring onion increases vitamins A and C, while soy sauce adds flavor with less sodium. This recipe supports weight management and heart health, making it ideal for anyone seeking nutritious Malaysian meals.
This Calamari with Turmeric recipe is rich in lean protein and contains anti-inflammatory compounds from turmeric. Calamari provides essential minerals like selenium and vitamin B12, while the use of olive oil and vegetables keeps the fat content healthy and adds fiber. Lemongrass and kaffir lime leaves contribute antioxidants, and the dish is naturally low in carbohydrates, making it suitable for calorie tracking. The use of fresh, local ingredients ensures maximum nutrition and flavor.
Petua
- 💡Tip 1: Always use fresh calamari for the best texture.
- 💡Tip 2: Marinate with turmeric for at least 10 minutes to deepen flavor.
- 💡Tip 3: Avoid overcooking to keep calamari tender and juicy.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid overcooking the calamari. Best consumed fresh for optimal taste and texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 170.0 kcal |
