Salmon Bakar dengan Kentang Lenyek (100g) dan Salad
Makan Tengah Hari • Malaysia
How to Make Grilled Salmon with Mashed Potato (100g) and Salad (Traditional & Healthy Version)
Grilled Salmon with Mashed Potato (100g) and Salad is a modern Malaysian lunch recipe that combines fresh salmon, creamy mashed potato, and crisp salad, reflecting Malaysia's vibrant multicultural cuisine. While salmon is not native to Malaysia, it has become popular in urban kitchens for its health benefits and versatility. Malaysian cooks often infuse global dishes with local flavors, such as lemongrass, cili padi, and fresh herbs, making this meal uniquely Malaysian. The dish is perfect for lunch, offering a balanced and wholesome meal that fits well within a health-conscious lifestyle. The grilled salmon is marinated with a touch of serai (lemongrass) and lime, giving it a zesty aroma, while the mashed potato is made creamy with low-fat susu cair (evaporated milk) and seasoned with fresh herbs like daun ketumbar (coriander leaves). The accompanying salad uses locally sourced vegetables such as timun (cucumber), tomato, and salad hijau, dressed lightly with olive oil and lime juice. This meal is suitable for those seeking a nutritious lunch that is both satisfying and light, reflecting the Malaysian love for flavor and freshness.
Bahan-bahan(untuk 1 grilled salmon fillet with 100g mashed potato and salad)
- 2 pieces (120g each) Salmon fillet (ikan salmon)
- 200g Potato (ubi kentang)
- 2 tbsp Evaporated milk (susu cair)
- 1 stalk, finely chopped Lemongrass (serai)
- 2 tbsp Fresh lime juice (jus limau nipis)
- 2 tsp Olive oil (minyak zaitun)
- 1 small, sliced Cucumber (timun)
- 1 medium, diced Tomato (tomato)
- 1 cup Mixed salad greens (salad hijau)
- 2 tbsp, chopped Coriander leaves (daun ketumbar)
- 1/2 tsp Salt (garam)
- 1/4 tsp Black pepper (lada hitam)
Arahan
- 1
Marinate salmon fillets with chopped serai, lime juice, salt, and black pepper. Let it sit for 10 minutes.
10 minutes
Use fresh serai for a fragrant, authentic Malaysian flavor.
- 2
Boil ubi kentang (potatoes) in salted water until tender. Drain and peel.
10 minutes
Cut potatoes into uniform chunks for even cooking.
- 3
Mash the potatoes and add susu cair, a pinch of salt, and daun ketumbar. Mix until creamy.
5 minutes
Use a fork or masher for a lighter texture; avoid over-mixing.
- 4
Heat minyak zaitun in a grill pan. Grill marinated salmon for 3-4 minutes per side until cooked through.
8 minutes
Do not overcook salmon to retain moisture and nutrients.
Kenapa hidangan ini sihat
Grilled Salmon with Mashed Potato (100g) and Salad is a healthy option because it uses lean protein, minimal saturated fat, and incorporates plenty of vegetables. The cooking method—grilling instead of frying—reduces excess calories while preserving nutrients. The use of Malaysian herbs and lime adds flavor without relying on heavy sauces, making it ideal for weight management and overall wellness.
This dish is high in protein from salmon and rich in omega-3 fatty acids, which support heart health. The mashed potato provides complex carbohydrates for sustained energy, while salad greens, cucumber, and tomato supply vitamins A, C, and fiber. Lemongrass and lime add antioxidants and boost digestion. Using olive oil and low-fat evaporated milk keeps the fat content moderate, making this meal suitable for calorie counters and those seeking balanced macros.
Petua
- 💡Tip 1: Use fresh local herbs for maximum flavor and aroma.
- 💡Tip 2: Grill salmon over banana leaf for extra Malaysian fragrance.
- 💡Tip 3: Keep mashed potato portion controlled for calorie management.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat salmon gently to avoid drying. Salad is best consumed fresh; keep dressing separate if storing.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 268.0 kcal |
