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Cray Fish
Makan Tengah Hari • Malaysia
How to Make Cray Fish (Traditional & Healthy Version)
Cray Fish, known locally as 'udang karang', is a beloved seafood delicacy in Malaysian cuisine, celebrated for its tender flesh and subtle sweetness. Malaysia's multicultural heritage influences this dish, blending rich Malay spices, Chinese cooking techniques, and Indian aromatics. Cray Fish is often prepared for special lunches and gatherings, where its vibrant flavors showcase local ingredients like lemongrass, pandan leaves, and santan (coconut milk). This healthy version of Cray Fish highlights the natural flavors, using minimal oil and plenty of fresh herbs. The recipe balances aromatic spices with fresh vegetables, ensuring a lighter meal that's perfect for calorie-conscious eaters. With its fragrant sauce and juicy cray fish, the dish delivers a satisfying lunch that reflects Malaysia's culinary diversity. Whether served during festive occasions or as a weekday meal, Cray Fish remains a popular choice across the country, appreciated for both taste and nutrition.
Bahan-bahan(untuk 1 medium plate of cray fish with vegetables)
- 300g Cray Fish (udang karang) (fresh, cleaned)
- 2 stalks Lemongrass (serai) (bruised)
- 1 leaf Pandan leaf (tied into a knot) - pilihan
- 2 Red chili (sliced)
- 3 cloves Garlic (minced)
- 1 inch Ginger (sliced)
- 1 Onion (finely chopped)
- 1/2 cup Santan (coconut milk) (light version)
- 1/2 Carrot (julienned)
- 6 Green beans (cut into 2-inch pieces)
- 1 tbsp Cooking oil (can use olive or sunflower)
- 1/2 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground)
- 1 Lime (for garnish) - pilihan
Arahan
- 1
Clean and prepare the cray fish (udang karang), removing shells and deveining. Rinse thoroughly.
5 minutes
For best freshness, buy live cray fish from a local market.
- 2
Heat cooking oil in a pan. Sauté onion, garlic, and ginger until fragrant.
3 minutes
Stir constantly to prevent burning; this step builds the flavor base.
- 3
Add lemongrass, pandan leaf, and red chili. Continue sautéing until aromatic.
2 minutes
Bruised lemongrass and pandan infuse authentic Malaysian aroma.
- 4
Add cray fish to the pan. Stir-fry until the cray fish turns slightly pink.
4 minutes
Do not overcook; cray fish cooks quickly and should remain tender.
Kenapa hidangan ini sihat
This Cray Fish recipe is a healthy lunch option as it uses minimal oil, incorporates plenty of vegetables, and opts for light coconut milk to reduce calories and fat. The meal is protein-rich, low in carbs, and high in antioxidants, making it ideal for those watching their weight or seeking balanced nutrition. By relying on local, fresh ingredients and traditional methods, it aligns perfectly with Malaysian healthy eating habits.
Cray Fish is a lean source of protein, packed with essential amino acids for muscle repair and growth. The addition of vegetables such as carrot and green beans boosts fiber and vitamins like A and C, supporting immune health. Lemongrass and ginger are known for their anti-inflammatory properties, while santan (coconut milk) offers healthy fats when used in moderation. This dish is naturally gluten-free, low in saturated fat (with light santan), and provides minerals like calcium and magnesium.
Petua
- 💡Tip 1: For maximum flavor, marinate cray fish with a pinch of salt and lime juice before cooking.
- 💡Tip 2: Use fresh pandan and lemongrass for authentic aroma.
- 💡Tip 3: Serve with brown rice or quinoa for added fiber and nutrition.
Penyimpanan & hidangan
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove to preserve texture. Avoid freezing as cray fish may lose tenderness.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 250.0 kcal |
