Macaroni Goreng Seafood
Makan Tengah Hari • Malaysia
How to Make Macaroni Goreng with Seafood (Traditional & Healthy Version)
Macaroni Goreng with Seafood is a beloved Malaysian lunch dish that perfectly showcases the multicultural essence of Malaysia’s culinary heritage. Drawing inspiration from Malay, Chinese, and Indian influences, this stir-fried macaroni is a fusion favorite found in bustling Kuala Lumpur mamaks and coastal warungs alike. Traditionally, this dish combines macaroni with fresh seafood, local spices, and a medley of vegetables, all tossed together in a flavorful, savory sauce. The result is a vibrant, satisfying meal that brings together the best of Malaysian ingredients and flavors. This healthy version of Macaroni Goreng with Seafood is lighter on oil and uses abundant local vegetables such as sawi (mustard greens) and carrots, along with fresh prawns and squid. The use of aromatics like bawang putih (garlic), bawang merah (shallots), and a touch of cili padi gives the dish its signature depth and a little Malaysian heat. Perfect for lunch, it's filling yet balanced—delivering protein, fiber, and essential nutrients in every bite. Whether enjoyed at a family gathering or during a quick weekday lunch, this dish offers a taste of Malaysia's rich food culture and community spirit.
Bahan-bahan(untuk 1 large plate (approx. 350g) per serving)
- 120g (dry weight) Whole wheat macaroni (Pasta)
- 100g Prawns (Udang, peeled and deveined)
- 80g Squid (Sotong, cleaned and sliced)
- 1/2 medium Carrot (Julienned)
- 1 cup Sawi (mustard greens) (Chopped)
- 1 small Red onion (Bawang merah, sliced)
- 2 cloves Garlic (Bawang putih, minced)
- 2 Cili padi (Bird's eye chili, sliced) - pilihan
- 1 small Tomato (Chopped)
- 1 Egg (Beaten) - pilihan
- 1 tablespoon Soy sauce (kicap masin) (Low sodium)
- 1 teaspoon Oyster sauce (Can use vegetarian if preferred) - pilihan
- 1 teaspoon Cooking oil (Can use canola or sunflower oil)
- 2 stalks Spring onions (Chopped, for garnish) - pilihan
- 2 Lime wedges (For serving) - pilihan
Arahan
- 1
Cook the whole wheat macaroni according to package instructions until al dente. Drain and set aside.
7 minutes
Rinse pasta under cold water to prevent sticking.
- 2
Heat oil in a large wok over medium heat. Sauté bawang merah (red onion) and bawang putih (garlic) until fragrant.
3 minutes
Avoid burning the aromatics for a sweeter taste.
- 3
Add cili padi (chili), carrot, and tomato. Stir-fry for 2 minutes until vegetables begin to soften.
2 minutes
Adjust cili padi quantity based on your spice tolerance.
- 4
Push vegetables to one side. Add the beaten egg and scramble until just set.
2 minutes
Skip egg for a vegetarian or vegan version.
Kenapa hidangan ini sihat
By using whole wheat macaroni and plenty of fresh vegetables, this recipe increases fiber and nutrient content while keeping calories under control. Seafood provides high-quality protein and omega-3 fatty acids, which are beneficial for muscle growth and cardiovascular health. The reduced use of oil and sodium makes this Macaroni Goreng with Seafood an excellent choice for those seeking a wholesome, healthy Malaysian meal.
This Macaroni Goreng with Seafood is a balanced meal, offering lean protein from prawns and squid, complex carbohydrates from whole wheat macaroni, and a rich supply of vitamins and minerals from vegetables like carrots and sawi. The dish contains dietary fiber, vitamin A, vitamin C, and essential minerals such as potassium and magnesium. Using minimal oil and lean seafood helps keep saturated fat low, supporting heart health and weight management.
Petua
- 💡Tip 1: Use fresh seafood for the best flavor and texture.
- 💡Tip 2: Prepare all ingredients before you start cooking for a smooth stir-fry process.
- 💡Tip 3: For extra aroma, add a crushed lemongrass stalk when sautéing the onions.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a wok or microwave, adding a splash of water to prevent dryness.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 370.0 kcal |
