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Kailan with Salted Fish
Makan Tengah Hari • Malaysia
How to Make Kailan with Salted Fish (Traditional & Healthy Version)
Kailan with Salted Fish—known locally as 'Kailan Ikan Masin'—is a beloved Malaysian stir-fry that celebrates the harmony of fresh greens and umami-packed salted fish. Rooted in the multicultural fabric of Malaysian cuisine, this simple yet flavourful dish is often found in Chinese-Malay kitchens and bustling hawker stalls. The star ingredient, kailan (Chinese broccoli), is stir-fried quickly to retain its natural crunch and vibrant green hue, while bits of salted fish add irresistible savoury depth. This dish is a staple for lunch across Malaysia, prized for its quick preparation and wholesome ingredients. It's a prime example of how Malaysian cooking elevates humble produce with punchy flavours, often using local aromatics like garlic and ginger. Pairing kailan with salted fish not only provides a satisfying texture contrast but also embodies the resourcefulness of Malaysian home cooks. Its delightful taste, ease of cooking, and health benefits make it an ideal choice for those seeking authentic, healthy Malaysian recipes.
Bahan-bahan(untuk 1 medium plate (about 200g cooked kailan with salted fish))
- 250g Kailan (Chinese broccoli) (fresh, washed and cut into 2-inch pieces)
- 20g Salted fish (ikan masin) (rinsed, bones removed, cut into small pieces)
- 3 cloves Garlic (finely chopped (bawang putih))
- 1 inch Ginger (sliced thinly (halia))
- 1 Red chili (sliced, optional for heat) - pilihan
- 1 tablespoon Cooking oil (preferably canola or sunflower oil)
- 1 teaspoon Light soy sauce (for seasoning)
- 1 teaspoon Oyster sauce (vegetarian oyster sauce for plant-based option)
- 2 tablespoons Water (for stir-frying)
- A pinch White pepper (optional, for extra flavour) - pilihan
Arahan
- 1
Prepare all ingredients: Wash and cut kailan, chop garlic, slice ginger and chili, and cut salted fish into small pieces.
5 minutes
Prep all ingredients before cooking for a smooth stir-fry process.
- 2
Heat half the oil in a wok over medium heat. Add salted fish pieces and fry until golden and crispy. Remove and set aside.
4 minutes
Fry salted fish until just crisp to avoid burning and bitterness.
- 3
In the same wok, add remaining oil. Sauté garlic and ginger until fragrant, about 1 minute.
1 minute
Keep the heat moderate to avoid burning the aromatics.
- 4
Add kailan stems first, stir-fry for 2 minutes, then add kailan leaves and sliced chili (if using). Stir-fry for another minute.
3 minutes
Stir-fry stems before leaves to ensure even cooking.
Kenapa hidangan ini sihat
This Kailan with Salted Fish recipe is a great healthy lunch option because it’s packed with fibre, vitamins, and minerals from fresh kailan and uses minimal oil. The salted fish is used sparingly, providing umami without excess calories. By stir-frying quickly, nutrients are preserved and no heavy sauces are added. It’s ideal for calorie-conscious eaters seeking authentic Malaysian flavours.
Kailan is a nutrient-rich leafy green, high in vitamins A, C, and K, as well as calcium and fibre, which support bone health and digestion. Using a small amount of salted fish adds flavour with minimal calories, while keeping sodium in check. This recipe is low in saturated fat, contains no added sugars, and provides a variety of antioxidants and phytonutrients from fresh vegetables and aromatics. Choosing heart-healthy oil further improves its nutritional profile.
Petua
- 💡Cut kailan stems and leaves separately for even cooking.
- 💡Fry salted fish until just golden to avoid bitterness.
- 💡Add a dash of sesame oil before serving for extra aroma.
Penyimpanan & hidangan
Best enjoyed fresh, but can be stored in an airtight container in the refrigerator for up to 2 days. Reheat quickly in a hot wok to retain texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
