📸 Image coming soon for Ikan Sardin in Tomato Sauce
Sardin dalam Sos Tomato
Makan Tengah Hari • Malaysia
How to Make Ikan Sardin in Tomato Sauce (Traditional & Healthy Version)
Ikan Sardin in Tomato Sauce is a beloved Malaysian dish that brings together the flavours of the sea and the tangy sweetness of ripe tomatoes. Originating from Malaysia’s vibrant multicultural food scene, this dish features tender sardines simmered in a rich, aromatic tomato sauce enriched with local ingredients like bawang merah (shallots), cili merah (red chilies), and daun limau purut (kaffir lime leaves). It’s a staple at Malaysian lunch tables, often served with nasi panas (hot rice) or roti, making it a comforting and satisfying meal. This healthy version of Ikan Sardin in Tomato Sauce preserves the authentic taste while using less oil and fresher ingredients, perfect for calorie-conscious individuals. The bold, aromatic sauce comes alive with notes of lemongrass and a hint of asam jawa (tamarind), reflecting Malaysia’s culinary diversity. Sardines are naturally high in protein and omega-3 fatty acids, making this dish not only delicious but also nutritious. Whether enjoyed during a family gathering or as a quick weekday lunch, this recipe showcases the best of Malaysian home cooking—simple, wholesome, and bursting with flavour.
Bahan-bahan(untuk 1 bowl with rice or roti)
- 2 medium (about 250g) Fresh sardines (ikan sardin) (cleaned and gutted)
- 2 large Tomatoes (diced)
- 3 Bawang merah (shallots) (finely sliced)
- 2 cloves Bawang putih (garlic) (minced)
- 1 Cili merah (red chili) (sliced, seeds removed for less heat) - pilihan
- 2 Daun limau purut (kaffir lime leaves) (torn) - pilihan
- 1 Serai (lemongrass stalk) (bruised) - pilihan
- 1 tsp Asam jawa (tamarind paste) (mixed with 2 tbsp water)
- 1 tbsp Minyak masak (cooking oil) (preferably canola or sunflower)
- to taste Salt
- 1/4 tsp Black pepper
- 1/2 tsp Sugar (optional, for balance) - pilihan
Arahan
- 1
Rinse and pat dry the fresh sardines. If using, remove the heads and guts for a cleaner taste.
3 minutes
Fresh sardines give a sweeter and firmer texture compared to canned.
- 2
Heat minyak masak in a non-stick pan over medium heat. Sauté bawang merah and bawang putih until fragrant and soft.
4 minutes
Stir frequently to avoid burning and ensure even cooking.
- 3
Add cili merah, serai, and daun limau purut. Sauté for another minute until aromatic.
2 minutes
Bruising the lemongrass helps release its fragrance.
- 4
Add diced tomatoes and cook until they soften and release juices, about 4-5 minutes.
5 minutes
Stir and mash tomatoes for a smoother sauce.
Kenapa hidangan ini sihat
This recipe uses minimal oil, fresh tomatoes instead of processed sauces, and omits added sugars for a lighter, cleaner meal. Sardines are a lean protein and an excellent alternative to red meat, supporting muscle health and satiety. Incorporating aromatic herbs and spices boosts flavour, reducing the need for excessive salt or unhealthy fats.
Ikan Sardin in Tomato Sauce is nutritious, offering high-quality protein, omega-3 fatty acids for heart health, and essential vitamins like B12 and D from sardines. Tomatoes provide antioxidants such as lycopene and vitamin C, while local aromatics like bawang putih (garlic) and serai (lemongrass) add anti-inflammatory benefits. Low in saturated fat and rich in minerals, this dish supports a balanced diet.
Petua
- 💡Tip 1: Use fresh sardines for best taste and nutrition.
- 💡Tip 2: Add a splash of fresh lime juice just before serving for extra zing.
- 💡Tip 3: Double the recipe for meal prep; the flavours deepen overnight.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to preserve the texture of the sardines.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
