Canned Sardines in Oil
Makan Tengah Hari • Malaysia
How to Make Malaysian Canned Sardines in Oil (Traditional & Healthy Version)
Malaysian Canned Sardines in Oil is a beloved lunch staple found in many homes across the country. This dish transforms humble canned sardines into a vibrant, nutritious meal by infusing them with local aromatics like bawang merah (shallots), bawang putih (garlic), cili merah (red chilies), and serai (lemongrass). The result is a savory and slightly spicy dish that pays homage to Malaysia’s multicultural heritage, blending Malay, Chinese, and Indian culinary influences. Easy to prepare and budget-friendly, Canned Sardines in Oil is enjoyed by busy families and students alike. Its robust flavors pair well with steamed nasi putih (white rice) or whole grain alternatives for a healthier twist. The addition of local greens like bayam (spinach) and fresh tomatoes further elevates the dish, making it not only delicious but also wholesome. Perfect for a quick lunch, this Malaysian classic is a testimony to how simple pantry staples can be transformed into something truly memorable.
Bahan-bahan(untuk 1 medium plate with rice and vegetables per serving)
- 1 can (120g) Canned sardines in oil (Ikan sardin dalam minyak)
- 1 small, thinly sliced Red onion (Bawang merah)
- 2 cloves, minced Garlic (Bawang putih)
- 1, sliced Red chili (Cili merah, deseeded for less heat)
- 1 medium, diced Tomato (Tomato segar)
- 1 stalk, bruised Lemongrass (Serai)
- 1 cup, roughly chopped Spinach (Bayam) - pilihan
- 1 leaf, knotted Pandan leaf (Daun pandan) - pilihan
- 1 tablespoon Lime juice (Air limau nipis)
- 1 teaspoon Low-sodium soy sauce (Kicap masin rendah sodium)
- 1/4 teaspoon Black pepper (Lada hitam)
- 1 teaspoon Cooking oil (Minyak masak, preferably canola or olive)
Arahan
- 1
Drain excess oil from canned sardines, reserving 1 tablespoon for flavor. Set aside the sardines.
2 minutes
Draining reduces overall fat and calorie content.
- 2
Heat cooking oil in a non-stick pan over medium heat. Sauté red onion, garlic, and lemongrass until fragrant and softened.
4 minutes
Stir constantly to avoid burning and ensure even aroma release.
- 3
Add sliced red chili and tomato. Cook until tomato starts to break down and release its juices.
3 minutes
Adjust chili quantity for preferred spice level.
- 4
Add the reserved sardines and 1 tablespoon of the canned oil. Gently stir to coat sardines with the aromatic mixture.
2 minutes
Be gentle to keep sardine pieces intact.
Kenapa hidangan ini sihat
Choosing canned sardines as a protein source makes this dish naturally high in protein and omega-3s while being gentle on the calorie count. Using plenty of vegetables, reducing sodium, and limiting added oils create a balanced meal ideal for weight management and heart health. This recipe avoids deep-frying and instead relies on sautéing and steaming, preserving more nutrients and reducing unhealthy fats. Overall, it’s a smart, delicious choice for health-conscious eaters.
This Malaysian Canned Sardines in Oil recipe is a powerhouse of nutrients. Sardines are rich in protein, omega-3 fatty acids, calcium, and vitamin D, supporting heart and bone health. The addition of bayam (spinach) and tomatoes boosts the fiber, iron, and vitamin C content. By draining excess oil and using minimal added fat, this meal remains lower in calories and saturated fat. Lemongrass and pandan provide antioxidants and natural aroma without extra calories, making this dish both nourishing and flavorful.
Petua
- 💡Tip 1: For extra aroma, add a few slices of ginger when sautéing the onions.
- 💡Tip 2: Use a non-stick pan to minimize oil usage and keep the dish light.
- 💡Tip 3: Add fresh coriander or daun sup (local celery leaf) for garnish and added freshness.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a splash of water if needed to maintain moisture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 210.0 kcal |
