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Ikan Sardin Masak Lemak
Makan Tengah Hari • Malaysia
How to Make Ikan Sardin Masak Lemak (Traditional & Healthy Version)
Ikan Sardin Masak Lemak is a beloved Malaysian lunch dish that beautifully showcases the country’s multicultural cuisine. Traditionally prepared with sardines and a rich, fragrant coconut milk gravy known as 'lemak', this recipe is a staple in many Malaysian households, especially in rural areas. The dish features a harmonious blend of local ingredients such as 'santan' (coconut milk), 'serai' (lemongrass), 'daun pandan' (pandan leaves), and 'cili padi' (bird’s eye chilies) to create a creamy, mildly spicy meal that is both comforting and nutritious. Malaysian cuisine is famous for its diversity, and Ikan Sardin Masak Lemak is a testament to this, with influences from Malay culinary traditions and the use of locally sourced spices and herbs. The creamy coconut base is balanced by tangy tomatoes and aromatic spices, making it a favourite among families for lunch. This healthy version uses canned sardines in water (instead of oil) and light coconut milk, making it suitable for calorie-conscious eaters. Perfect for busy weekdays, Ikan Sardin Masak Lemak can be prepared quickly and enjoyed with steamed rice or 'beras perang' (brown rice) for extra fiber. Its vibrant yellow color from turmeric and rich aroma from lemongrass and pandan make it a visually appealing and delicious choice. Whether you’re new to Malaysian food or a seasoned fan, this dish is a must-try for its authentic flavor and health benefits.
Bahan-bahan(untuk 1 bowl with rice, suitable for Malaysian lunch)
- 1 can (120g) Canned sardines in water (Ikan sardin)
- 1 cup Light coconut milk (Santan cair)
- 1 stalk Lemongrass (Serai, bruised)
- 1 piece Pandan leaf (Daun pandan, knotted)
- 3 Bird’s eye chilies (Cili padi, sliced) - pilihan
- 2 Shallots (Bawang merah, sliced)
- 1/2 teaspoon Turmeric powder (Serbuk kunyit)
- 1 small Tomato (Diced)
- 1/2 teaspoon Salt (Garam)
- 1 teaspoon Cooking oil (Minyak masak)
Arahan
- 1
Heat cooking oil in a medium pot over low heat. Add shallots and sauté until fragrant and translucent.
5 minutes
Use minimal oil for a healthier dish.
- 2
Add lemongrass and pandan leaf. Stir for another minute until aromatic.
1 minute
Bruise the lemongrass to release its flavor.
- 3
Add turmeric powder and bird’s eye chilies. Stir well to combine.
2 minutes
Adjust chili quantity for desired heat level.
- 4
Pour in light coconut milk and bring to a gentle simmer.
3 minutes
Do not boil coconut milk to avoid curdling.
Kenapa hidangan ini sihat
This healthy Malaysian recipe is a great choice for lunch, as it combines lean protein with healthy fats and fiber-rich vegetables. Using sardines in water and light santan reduces calorie and fat intake, while the aromatic herbs enhance flavor without extra sodium or additives. The dish is gluten-free, and with simple modifications, can be adapted for various diets. It’s ideal for those tracking calories and looking to enjoy authentic Malaysian food without compromising on nutrition.
Ikan Sardin Masak Lemak is high in protein from sardines and rich in omega-3 fatty acids, supporting heart and brain health. The use of light coconut milk reduces saturated fat content while still providing potassium and magnesium. Lemongrass and pandan leaf contribute antioxidants, and tomatoes add vitamin C and lycopene. Bird’s eye chilies offer capsaicin, supporting metabolism. The dish contains minimal oil, making it lower in calories and suitable for weight management.
Petua
- 💡Tip 1: Use light santan for lower calories without sacrificing flavor.
- 💡Tip 2: Bruise lemongrass to maximize aroma in the gravy.
- 💡Tip 3: Add vegetables like spinach or okra for extra fiber and nutrition.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid curdling the coconut milk. Do not freeze, as texture may change.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 260.0 kcal |
