Salmon Bakar dengan Kentang Lenyek dan Salad
Makan Tengah Hari • Malaysia
How to Make Grilled Salmon with Mashed Potato and Salad (Traditional & Healthy Version)
Grilled Salmon with Mashed Potato and Salad is a delightful Malaysian lunch dish that combines the fresh flavors of the sea with locally sourced vegetables and herbs. In Malaysia, salmon is often given a unique twist by infusing it with aromatic ingredients like serai (lemongrass) and daun limau purut (kaffir lime leaves), making this meal both fragrant and satisfying. The mashed potato is enriched with a touch of santan (coconut milk) instead of heavy cream, giving it a subtle Malaysian flavor while keeping it light. The accompanying salad makes use of ulam (local herbs and salad leaves), cucumber, and cherry tomatoes for a crisp, refreshing side that complements the richness of the salmon. This recipe is a wonderful example of Malaysia’s multicultural cuisine, blending Western-style grilled fish with local spices and traditional sides. It’s a perfect choice for those looking to enjoy a healthy, balanced meal that is both filling and nutrient-dense. The dish’s natural flavors shine through thanks to minimal oil and salt, and the use of fresh, local ingredients provides a true taste of Malaysia while supporting a health-conscious lifestyle.
Bahan-bahan(untuk 1 fillet of salmon with 1 cup mashed potato and 1 cup salad)
- 2 pieces (120g each) Salmon fillet (ikan salmon)
- 1 stalk Lemongrass (serai, finely chopped)
- 2 leaves Kaffir lime leaves (daun limau purut, finely sliced)
- 1 tablespoon Olive oil (minyak zaitun)
- 1/2 teaspoon Black pepper (lada hitam, freshly ground)
- 1/2 teaspoon Salt (garam)
- 2 medium (about 300g) Potatoes (ubi kentang)
- 1/4 cup Coconut milk (santan, light)
- 1 cup Ulam salad mix (ulam-ulaman (pegaga, selom, daun kesum))
- 1/2 medium Cucumber (timun, sliced)
- 6 pieces Cherry tomatoes (tomato ceri, halved)
- 1 Lime (limau nipis, for dressing)
Arahan
- 1
Marinate the salmon fillets with chopped lemongrass, kaffir lime leaves, olive oil, black pepper, and salt. Let it rest for 10 minutes to absorb the flavors.
10 minutes
Marinating longer (up to 30 minutes) will enhance the aroma.
- 2
Peel and cut potatoes into chunks. Boil in salted water until tender, about 12 minutes.
12 minutes
Use waxy potatoes for a smoother mash.
- 3
Drain the boiled potatoes and mash while still hot. Stir in santan (coconut milk) and a pinch of salt until creamy.
5 minutes
Warm the santan slightly before adding for better absorption.
- 4
Heat a non-stick pan or grill over medium-high heat. Place the marinated salmon fillets skin-side down. Grill for 3-4 minutes per side until cooked through and slightly charred.
8 minutes
Do not overcook the salmon to keep it moist.
Kenapa hidangan ini sihat
Grilled Salmon with Mashed Potato and Salad is a health-conscious choice because it uses grilling—a low-fat cooking method—while incorporating nutrient-dense local vegetables. By replacing cream with santan and serving with a fresh, raw salad, this recipe supports weight management, heart health, and balanced nutrition. It’s a wholesome meal suitable for those looking to eat clean without sacrificing flavor.
This meal is high in lean protein from salmon, which is also a great source of omega-3 fatty acids, promoting heart and brain health. The mashed potato is made lighter with santan instead of butter or cream, providing healthy fats and a unique Malaysian flavor. The ulam salad delivers dietary fiber, vitamins A and C, and antioxidants from local greens and fresh vegetables. This dish is low in saturated fats, moderate in carbohydrates, and rich in micronutrients essential for overall well-being.
Petua
- 💡Tip 1: Pat salmon fillets dry before marinating for better browning.
- 💡Tip 2: Use fresh ulam for maximum crunch and nutrients.
- 💡Tip 3: Grill over banana leaf for a subtle, smoky aroma.
Penyimpanan & hidangan
Store leftover salmon and mashed potatoes in separate airtight containers in the refrigerator for up to 2 days. The salad is best consumed fresh, but can be kept for up to 12 hours if undressed.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 520.0 kcal |
