Mee Goreng Seafood
Makan Tengah Hari • Malaysia
How to Make Mee Goreng Seafood (Traditional & Healthy Version)
Mee Goreng Seafood is a beloved Malaysian lunch dish, embodying the vibrant multicultural spirit of Malaysia. This stir-fried noodle masterpiece marries succulent seafood with golden yellow mee, fresh vegetables, and aromatic spices like cili boh and bawang putih. Originating from hawker stalls in Penang and Kuala Lumpur, Mee Goreng Seafood has become an iconic comfort food enjoyed by Malaysians of all ethnic backgrounds, including Malay, Chinese, and Indian communities. The dish's irresistible aroma comes from a medley of local ingredients such as fresh udang (prawns), sotong (squid), and taugeh (bean sprouts), all delicately tossed with kicap manis (sweet soy sauce) and tangy limau nipis (lime). Mee Goreng Seafood is often prepared with a health-conscious twist, incorporating more vegetables and less oil while retaining its bold, savory flavors. Whether enjoyed at a bustling mamak, during family gatherings, or festive occasions, this dish offers a satisfying balance of protein, fiber, and taste, making it an excellent lunch option for calorie-conscious Malaysians.
Bahan-bahan(untuk 1 generous plate per person)
- 200g Yellow mee (egg noodles) (mee kuning)
- 100g Fresh prawns (udang)
- 80g Squid (sotong)
- 50g Firm tofu (tauhu) - pilihan
- 1 cup Bean sprouts (taugeh)
- 1 cup Choy sum or spinach (local greens)
- 2 cloves Garlic (bawang putih, minced)
- 1 tbsp Chili paste (cili boh)
- 2 tbsp Sweet soy sauce (kicap manis)
- 1 tbsp Light soy sauce (kicap cair)
- 1/2 Lime (limau nipis)
- 1 tbsp Cooking oil (preferably canola or sunflower)
- 1 tbsp Fried shallots (bawang goreng, for garnish) - pilihan
Arahan
- 1
Prepare all ingredients: Clean prawns and squid, cut squid into rings. Rinse mee kuning and vegetables. Mince bawang putih.
5 minutes
Rinse noodles to reduce excess oil and sodium.
- 2
Heat oil in a wok over medium-high heat. Sauté minced garlic and cili boh until fragrant.
3 minutes
Do not burn the garlic; it should be golden and aromatic.
- 3
Add prawns and squid, stir-fry until just cooked. Add tauhu if using.
4 minutes
Seafood cooks quickly; avoid overcooking to retain tenderness.
- 4
Add mee kuning, choy sum/spinach, and taugeh. Toss well to combine.
3 minutes
Use two spatulas to evenly mix and prevent sticking.
Kenapa hidangan ini sihat
This healthy Mee Goreng Seafood recipe is lighter than traditional versions, with more vegetables and lean protein sources. Stir-frying with little oil retains nutrients and flavor while reducing excess fat. The dish is rich in antioxidants, vitamins, and minerals, supporting overall wellness. It's ideal for lunch as it fuels your body without causing sluggishness, fits into balanced meal plans, and can be adapted for various dietary needs.
Mee Goreng Seafood provides a balanced mix of protein from prawns and squid, fiber from taugeh and greens, and complex carbohydrates from mee kuning. The inclusion of tofu boosts plant-based protein and essential minerals like calcium. Local vegetables supply vitamins A, C, and K, supporting immune health and digestion. Using minimal oil keeps the calorie count lower, making it suitable for calorie-conscious diets. The seafood offers omega-3 fatty acids, beneficial for heart health.
Petua
- 💡Tip 1: Use fresh seafood for best flavor and nutrition.
- 💡Tip 2: Rinse mee kuning to remove excess oil and sodium.
- 💡Tip 3: Add lime just before serving for a burst of freshness.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat over a wok to restore texture. Avoid freezing as noodles may lose quality.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 520.0 kcal |
